How to of the Day

How to Exercise Your Neck
How to Wear Yoga Pants to Work
How to Pack Liquids for Shipping

Posted: 14 Aug 2018 05:00 PM PDT

Whether you have a stiff neck or just want to strengthen it, there are a variety of stretches and exercises that target the neck. You can do most of them while sitting, which is perfect if you're stuck at a desk or on a long drive. Since your neck, trunk, and legs work together to support your weight, core strengthening exercises are also great for the neck and spine. If you're in a lot of pain, experience chronic neck pain, or suffered a neck injury, head to a medical professional before trying neck exercises.

EditSteps

EditExercising a Stiff Neck

Consult your doctor if you have chronic pain or suffered an injury. Stretches and light exercises are great for a stiff neck or minor pain. However, you should see a doctor, physical therapist, or chiropractor if you experience chronic neck pain or have recently injured your neck.^[1]
- If you just have a stiff neck, or if you're sitting in the same position at work, periodically doing quick neck exercises is a great way to relieve discomfort.
Turn your head slowly to the left and right. You can sit or stand while doing neck rotations. Face forward with your head in a neutral position, then slowly turn it to the left as far as you comfortably can. Hold the stretch for 10 to 30 seconds, slowly turn your head to the right as far as you can, and hold for 10 to 30 seconds.^[2]
- Do 5 to 10 neck rotations per side. Use slow, steady motions and avoid jerking your neck.
- Remember to breathe as you stretch. Inhale as you move into the stretch, and exhale as you stretch.
Do a set of side bend neck stretches. Start with your head in a neutral position and your shoulders relaxed. Keeping your shoulders still, slowly tilt your head to the left. Bring your left ear as close to your left shoulder as you comfortably can, and hold the stretch for 15 seconds.^[3]
- Slowly return your head to a neutral position, then repeat on your right side. Do a total of 5 to 10 side bends per side.
- You can do side bend stretches while sitting or standing.
Do 5 to 10 diagonal neck stretches per side. Start with your head in a neutral position, then slowly turn it down and to the left as if you were looking at your pants pocket. Hold the stretch for 15 seconds, slowly return to a neutral, forward-facing position, then repeat on your right side.^[4]
- Do 5 to 10 repetitions per side, and remember to use slow, smooth motions. You can sit or stand while you do diagonal stretches.
Shrug and rotate your shoulders 10 times. Sit or stand facing forward with your head in a neutral position and shoulders relaxed. Raise your shoulders toward your ears and hold them in a shrug for 3 seconds. Then slowly rotate them backward and down to return a relaxed position.^[5]
- Do a total of 10 shoulder shrugs and rotations. Face forward and keep your head in a straight, neutral position as you shrug and rotate.
Lift your head while lying on your back. Lie on your back with your knees bent and feet flat on the floor. Keep your torso and shoulders flat on the floor as you lift your head and tuck your chin to your chest. Slowly lower your head back to the floor, and do a total of 5 to 10 head lifts.^[6]
- Use gentle, smooth transitions between lifting and lowering instead of jerking your head abruptly.
- Lie on a mat and place a rolled towel under your neck for comfort and support.
Do 5 to 10 head lifts while lying on your side. Lie on your left side, and try to keep your shoulders in a straight line perpendicular to the floor. Slowly raise your head toward your shoulder as far as you can without experiencing discomfort. Lower your head back to the floor, do 5 to 10 repetitions, then switch sides.^[7]

EditTrying Neck Strengthening Exercises

Do 5 to 10 side resistance exercises. While sitting or standing in a neutral position, bring your right hand to your head and hold it just above your right ear. Gently press your hand to your head and contract your neck muscles to resist the force of your hand. Don't use so much force that you experience discomfort.^[8]
- Build pressure slowly as you hold the contraction for 10 to 30 seconds. Release the tension slowly, then switch sides.
- Do a total of 5 to 10 repetitions per side. Remember to keep breathing during the exercise.
Do 5 to 10 front and back resistance exercises. Start in a neutral position and bring both hands to your forehead. Gently push your hands toward your head, and resist the force with your neck. Slowly increase pressure as you hold the contraction for 10 to 30 seconds.^[9]
- Relax your neck muscles, place your hands on the back of your head, and repeat the exercise. Do 5 to 10 repetitions each with your hands on the front and back of your head.
Try doing 5 to 10 prone head lifts. Lie face down with your lower stomach and hips on the floor, chest raised, and arms bent so your forearms are flat on the floor. Your forearms should be supporting your upper body weight, and your head should be lowered so your chin is tucked toward your chest. Slowly raise your head upward and back toward your shoulder blades as far as you comfortably can.^[10]
- Hold your head up and back for 5 seconds, then slowly lower it and tuck your chin to your chest. Do a total of 5 to 10 lifts.

EditDoing Core Exercises that Benefit the Neck

Do 8 to 10 chair stands. Sit up straight in a chair with your feet hip-width apart and your hands placed on your thighs. Inhale, tighten your abdominal muscles, then exhale as you slowly stand. Sit back down slowly, then repeat.^[11]
Do 8 to 10 seated leg raises per leg. Sit up straight in a chair with your hands placed on your thighs, knees bent at 90 degree angles, and feet flat on the floor. Inhale, then slowly exhale as you raise your left leg as high as you can without experiencing discomfort. Inhale again, then exhale as you slowly return your leg to the starting position.^[12]
- Repeat 8 to 10 times on your left leg, then switch legs.
Do 8 to 10 heel raises. Stand up straight behind a chair with your feet hip-width apart, and hold the back of the chair for support. Tighten your ab muscles and raise your heels until you're standing on the balls of your feet. Slowly lower your heels to return to the starting position, then repeat 8 to 10 times.^[13]
- Keep your ankles straight as you lift, and don't let them roll inward or outward. Try to maintain a straight posture, keep your head up, and face forward as you lift and lower your heels.
Hold a high plank for 35 to 45 seconds. Start with your hands and knees on the floor shoulder-width apart. Raise your knees and extend your feet to lengthen your body as if you were doing a push-up.^[14]
- Your arms should be straight with your palms flat on the floor directly under your shoulders. Your head and neck should be in a neutral position, and your body should form a straight line with your head aligned with your back, hips, and ankles.
- Tighten your core and engage the full length of your body. Try to hold the plank for 45 seconds, lower your knees back to the floor, then repeat 1 to 2 times. Remember to keep breathing during the plank.
- Planks and other core exercises strengthen your neck, trunk, and legs, which all work together to support your weight.^[15]

EditSources and Citations

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How to Wear Yoga Pants to Work

Posted: 14 Aug 2018 09:00 AM PDT

The concept of wearing yoga pants to work is a highly-debated topic. If your heart is set on wearing yoga pants to the office, there are several ways to make your outfit business-ready. Make sure you wear high-quality yoga pants that aren't sheer, and always wear shirts or dresses that are long enough to provide proper coverage. Cardigans, tunics, blazers, and shift dresses are all great options when creating an outfit out of yoga pants, and accessorizing is key.

EditSteps

EditChoosing Appropriate Yoga Pants

Invest in high-quality yoga pants. If you're wearing yoga pants to work, you want them to be durable while also providing comfort. Try to find yoga pants made of a thicker material, and try them on before purchasing them to ensure they aren't see-through. Sheer yoga pants are definitely something to avoid in the workplace.^[1]
- Yoga leggings offer the most outfit options and tend to look the best in a professional work environment.
- Yoga pants with a slightly flared leg can also work, just make sure they aren't baggy.
Choose neutral-colored pants for a more professional look. While you may love your yoga pants, you don't want them to stand out at work. Black gives off a more professional look and will go with almost any outfit, and brown, navy, gray, cream, and burgundy are also options that will look professional.^[2]
- A dark green or dark violet could also work.
- Avoid bright or neon yoga pants, as well as printed or patterned ones.
Wear tops that go past your bottom. This is one of the most important parts about wearing yoga pants to work and the key to an appropriate outfit. Wear long shirts or sweaters that go past your bottom, or even opt for a dress over your pants. Wearing longer tops will ensure you look professional and work-appropriate.^[3]
Separate your workout pants from your work pants. You shouldn't be wearing the same yoga pants to work that you just worked out in at the gym. Not only do you not want to be wearing smelly clothing at work, but you want to preserve the quality of your work yoga pants. To do this, make sure you have separate yoga pants for work and the gym.^[4]
Keep all logos hidden. To make sure your look remains professional, you don't want people to be able to see the logos on your yoga pants. Logos, as well as any colorful side stripes, give off an athletic vibe that doesn't fit in the office. Most logos are on the waistband of your yoga pants, making them easy to cover up with a long shirt or dress.
Dress your yoga pants up, not down. To successfully pull off wearing yoga pants to work, you need to wear stylish tops that will balance out your pants. Try to create outfits that look professional while still being comfortable. Just because you're wearing yoga pants doesn't mean you should throw on some sneakers and a tank top.^[5]
- A cinched button-down or flowy blouse looks great with yoga pants.
- Use jewelry and other accessories to take your outfit to the next level.

EditCreating an Outfit

Dress in layers to make your outfit look put-together. Layering is the key to creating great work outfits out of yoga pants. Start with a base layer of a shirt, and then add on a sweater, blazer, or jacket. You can even add a scarf or long socks to your outfit, and don't forget about the jewelry.^[6]
- For example, a complete outfit might consist of a white blouse, blue sweater, black yoga leggings, black sandals, and a comfortable headband.
Pair your yoga pants with a cardigan for a comfortable look. Cardigans are comfortable and great for layering, making them perfect for wearing with yoga pants. Put on your black yoga pants and wear a white or neutral-colored shirt or blouse. Wear a cardigan in a color that you like, and make sure either the cardigan or the shirt covers your bottom.^[7]
- Wear a neutral-colored blouse with a black cardigan, along with brown bootcut yoga pants and a pair of flats for a professional-looking outfit that's also comfortable.
Wear yoga pants with a tunic or button-down for an easy outfit option. Tunics and button-downs tend to be on the lengthier side, making them great options for wearing with yoga pants or yoga leggings. Wear a tunic or button-down in a shade of blue, gray, or white with your black yoga pants. Accessorize with a scarf or necklace to make your outfit look dressier.^[8]
- A complete outfit might consist of a green cinched button-down, yoga leggings, brown leather boots, and a bulky necklace.
Throw on a blazer or jacket with your pants for a professional look. Pair your yoga pants or leggings with a blazer or jacket with a shirt underneath. Choose a black blazer to go with your black yoga pants, and wear a white or soft-colored shirt under the blazer. For an edgier look, pair your yoga pants with a leather jacket. Complete the outfit by wearing bold earrings and combat boots.^[9]
- A pastel-colored, loose shirt under a leather jacket would look great with black yoga pants.
- Bootcut yoga pants and flared yoga pants are great options for wearing with jackets or blazers.
Put on a dress or skirt with yoga leggings to look dressier. If you'd like to look classy while wearing comfy pants, throw on a pair of black yoga leggings and a shift dress. Choose a dress color or pattern that goes with the season, and pair it with a sweater or belt, if desired. You can also choose to wear a skirt over your yoga leggings, pairing it with a neutral-colored top. Heels, wedges, and flats look best with this style.
- Pair a black or gray shift dress with burgundy or cream yoga leggings, and add a belt and boots to complete the look.
- Wear black yoga leggings under a bright skirt. Choose a cream or white blouse, and tuck the blouse into your skirt. The skirt can also be patterned, and heels would look great with the outfit.
Accessorize your outfit to make it look dressier. To take your outfit from laid-back to professional, try to add at least 1-2 pieces of jewelry to your outfit. Wear a bold necklace with your yoga pants, or throw on pearl earrings and a bracelet. If you don't want to wear jewelry, add a scarf, headband, belt, or stylish socks to your outfit.^[10]
- Scarves and long socks are great accessories for colder weather, while bracelets, headbands, and other types of jewelry will stand out in warmer months.
Choose shoes that complement your outfit, such as sandals, boots, or flats. If you're wearing a blazer or jacket with yoga pants, boots or heels are going to be the best shoe choice. Boots are best when you're wearing yoga leggings so that you can show the boots off, and low heels are great for flare yoga pants. For outfits consisting of button-downs or tunics, consider wearing flats that are either a neutral color or a color that matches your top.
- Sandals, such as ones that have a slight heel or tie around your ankle, look great with cardigans, especially in warmer weather.
- If you're wearing a dress, you might choose flats or heels, while if you're sporting a sweater and scarf, boots would be a great choice.

EditTips

Make sure you won't be getting into trouble by wearing yoga pants to work. Many conservative work environments frown on wearing athletic clothes to work, so check any outfit guidelines or restrictions beforehand.

EditSources and Citations

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How to Pack Liquids for Shipping

Posted: 14 Aug 2018 01:00 AM PDT

Shipping liquids may seem confusing, but all it takes is some careful packing. Start with a strong cardboard box and plenty of padding. Most factory-sealed liquids can be packed directly this way. Sealing the liquid inside watertight bags is also an option and reduces the chance of leaks. For perishables, add a couple of coolant packs to preserve the liquid. Then take your box to a shipping company to send it on its way!

EditSteps

EditFilling a Cardboard Box

Assemble and tape shut the bottom of a corrugated box. Pull apart the box's sides to separate them. Fold the flaps on both ends to get the box into shape. Then choose 1 end to seal with packing tape. Tape along the seams to ready the box for packing.
- For shipping, use corrugated cardboard boxes. These boxes are double-walled, so they're stronger than regular boxes.
Set a cardboard tray inside the box for easier packing. The tray is similar to an egg carton, dividing the box into cells that hold containers in place. It's a useful option when you plan on sending multiple items. They can be purchased from moving and shipping companies, but many liquor stores can give you some for free if you ask nicely.^[1]
- Foam trays are another option. These trays come in various sizes to hold all sorts of containers.
- If you are using a specialty wine box, the tray will already be in place.
Wrap the container of liquid in paper. Wrapping paper or newspaper is usually enough protection with a tray. Roll the paper around each container as tightly as possible. To be safe, you can also wrap the containers in bubble wrap.^[2]
- When shipping multiple containers, wrap each one individually.
- Use rubber bands or packing tape as needed to hold the wrapping in place.
Place the container of liquid into the box. If you have a tray, this part is easy. Slide the container into the tray's cell, squeezing the wrapping as needed to fit it. Keep the lid or cap end pointed upwards. Double-check that the container is wedged in place with its cap on securely. Repeat this with any other containers sent in the same package.
- If you choose not to use a tray, lay the container in the center of the box. Keep it away from the sides as much as possible.
Fill the extra space around the container with filler material. Stuff the packing peanuts, bubble wrap, or air bags into the package as needed. Use them to eliminate any leftover space, such as between the container and the wall. Also add cushioning above the container as needed.^[3]
- The extra padding can make the difference between a broken container and successful shipping.
Tape the box shut with packing tape. Fold the box's top flaps together. Tape along all the seams. Attempt to lift the flaps to check how well they are taped down. Cover over any loose spots with additional layers of tape to ensure your package doesn't open up in the delivery person's hands!^[4]
Label the box to show it contains liquid. Find a black permanent marker. On the top side of the box, write "Liquid" and "Fragile" in capital letters. In fact, write it several times all over the box to make your point. Then, take the box to the shipping company. Have them print out a label and place it on the top of the box.^[5]
- Labeling the contents as liquid or fragile does not guarantee that the box will arrive in 1 piece, but it may alert a carrier about to handle the package roughly.

EditUsing Watertight Bags

Assemble a corrugated box. Shape the box by folding the flaps as you normally would. Use packing tape to tape down the flaps on 1 side -- this will be the bottom of the box. Double-check to ensure that there are no weak spots on this end.
Place the container of liquid in 2 watertight bags. Set the contained liquid in 1 of the bags. Fit it all the way into the bag so it doesn't stick out, then stuff the bag into the second bag. This ensures the package gets to its destination without leaking, which the carriers appreciate.^[6]
Tie the bags shut to seal them. Take the ends of both bags and twist them together. Fold the twisted part down over itself, then slip a rubber band over it. The rubber band should hold the ends of the bag tightly together.^[7]
- Watertight bags are basically resealable sandwich bags. You can get them anywhere, but the grocery stores and office supply stores often stock them.
Place the bagged liquid into the cardboard box. Nestle the liquid right in the bottom center of the box so that it will have plenty of support on all sides. You may want to put a layer of packing material on the bottom of the box, too.
Fill the rest of the space around the liquid with packing material. Stuff in the packing material as needed to fill the rest of the box. Fit it between the outside of the bag and the box's edges. It's a good idea to place some on top of the bag in case someone sets another box on top of yours.^[8]
Fold the box flaps together and seal them shut with packing tape. Get the flaps on the box's underside, too. Tape over any seams that appear loose. Once the box feels secure, you're ready to label it and bring it to the shipping company.^[9]
Write "Liquid" or "Fragile" in large, visible letters all over the box. Then hand the box to the shipping company and have them print out a label with both the recipient's and your name and address.^[10]

EditShipping Perishables

Assemble the corrugated box. As usual, transform flat cardboard into a box. Fold down all the flaps to finish shaping it. Then tape down the bottom end, sealing any seams.
Put an insulated Styrofoam container inside the box. You can purchase this insulated container from a shipping company or office supply store. It should be slightly smaller than the box so that it fits tightly inside of it. It serves as both cushioning and absorbent material.^[11]
Place the liquid in a second container. Take the container holding the liquid and set it inside a larger container. This container has to be waterproof with a lid that fits on tightly. Make sure there are no cracks in it and that it has a little extra space for coolant packs. Set the containers inside the box.^[12]
- Another option is to use watertight plastic bags. Either one works well, unless the shipping company has special rules on the issue. Ask them if you're unsure.
Pack coolants around the container. Coolant packs can also be obtained from the shipping company or the grocery store. Fit them between the Styrofoam container and the liquid container. Lay a coolant under the container, then place 3 or 4 more between the container's sides and the Styrofoam.^[13]
- Coolant packs can also be purchased from the shipping company or an office supply store.
Tape the box shut and label it. Fold the box's remaining flaps, then tape them down with packing tape. Seal the box by covering any other seams. Print off a shipping label and stick it to the box's top. Also write "Fragile," "Liquid," or "Perishable" over the box to encourage others to handle it gently.

EditFollowing Shipping Rules

Speak to a shipping company about sending liquids. Anytime you feel confused about how to pack the liquids, talk to a representative of the shipping company. They will be happy to guide you on the requirements and recommendations, as well as tell you what you can and can't ship.
- Companies like UPS and FedEx will ship liquids. Post offices generally don't accept these packages.
Check your government's rules when shipping alcohol. The rules differ from region to region. The government may require you to have a license to ship. Shipping companies have this license, so you may be able to use their services, but only when shipping to select locations.^[14]
- It's usually acceptable to ship a few small bottles to a friend. You can't ship large cases of alcohol for sale without a license.
Avoid sending dangerous liquids. What counts as dangerous is also defined by your local government. This includes flammable and poisonous liquids, including gasoline, bleach, and even nail polish. If it has the potential to cause harm to a carrier, you can't legally send it. Ask the shipping company for more clarification.^[15]
- The liquids have to be doubly sealed, too. Don't try to send a product you have already opened.

EditTips

Inspect boxes and containers before using them. Nobody wants a cardboard box to collapse in transport.
Come up with plenty of ways to eliminate space in the box. Use smaller boxes and packing material to ensure the contents are cushioned.

EditWarnings

Some liquids cannot be shipped by law. Consult your government's laws and speak to the shipping company to avoid potential legal issues.