| How to Stretch Posted: 25 Jun 2020 05:00 PM PDT Stretching correctly will increase your flexibility and reduce your risk of injuries when exercising or going about your daily life. Start with some very basic stretches if you're a beginner. Work on stretches when your muscles are warmed up, such as after you've been exercising or at least walking around a bit. You can do these stretches every day for increased flexibility or just 3-4 times a week. If you're more advanced, try stretches that target individual areas of your body. [Edit]Trying Basic Stretches for Increased Flexibility - Bend backward slightly while standing to stretch your back. Put your hands on your lower back. Tilt your self back at the waist, lengthening the muscles. Make sure to keep your knees straight while doing this stretch. After a couple of seconds, return to the starting position.[1]
- Repeat this stretch 2-10 times. This is a good stretch for back pain.
- Stretch your back while lying on your stomach. Good news! You get to lie down for this stretch. Get down on your stomach with your arms to your sides and turn your head to one side; that's it for the first part of this stretch. Just relax. Then, after a few minutes, move your arms so your elbows are still at your side but you're balanced on your forearms. Lift up the top half of your body like a seal, resting on your elbows and forearms. Stay in this position for 5-30 seconds, breathing slowly as you do.[2]
- Try 2-10 reps for this exercise. Stay as relaxed as possible.
- This exercise is also good for back pain.
- Do a standing side stretch to work on your whole body at once. Place your feet together on the floor. Bring your hands together and extend them upwards straight above your head, breathing in as you do. Tilt your body to the right side at your waist and hold this position as you breathe in and out 5 times. Do the same on the other side. It's okay if you can't tilt very far right now. You'll get there![3]
- One repetition is often enough, but you can do it multiple times if you prefer.
- Touch your toes from a chair to stretch your upper body, back, and legs. Sit up straight in a chair. Tilt your upper body forward until your chest is on your legs (or as close as you can get to it) and reach your arms toward the floor. Don't worry about actually touching your toes; it's important just to stretch as far as you can right now! Stay in this position for 5-30 seconds, then put your arms on your legs to help push yourself back to your starting position.[4]
- Aim for 2-10 reps of this exercise.
- Work on a simple bound-angle stretch for your whole body. Sit on the floor with your feet in front of you. Place the bottoms of your feet together and draw them toward your body so they're about away; your knees should be bent. Breathe out and tip your torso forward to place your hands flat on the ground in front of you. Stay in this position as you breathe in and out 5 times.[5]
- Try doing this 2-3 times.
- It's okay if you can't do this stretch yet. Just keep working on doing what you can.
[Edit]Stretching Your Upper Body - Work on your shoulders and triceps. While standing, reach your left arm across the front of your body so it extends out past your right shoulder. Use your left hand to press the arm toward your body, stretching your right shoulder. Then, lift the right arm toward the right shoulder. With your elbow pointing up, place that hand behind the shoulder. Pull back on your right elbow with your left hand, stretching your triceps.[6]
- Repeat the process with the opposite arm, too.
- Sit on the floor and extend your arms behind you to stretch your biceps. Place your feet flat on the floor and your knees bent up in front of you. Put your arms behind you with your palms face down and your fingers pointing away from your body. Slowly move your butt forward toward your feet, keeping your hands in place. Hold this position for about 30 seconds.[7]
- Try this 2-3 times. This will also stretch your shoulders and chest.
- Overstretching may cause bicep tears, so stretch carefully to prevent this from happening.
- Bend your hands up and down to extend your wrist muscles. Extend your left arm out in front of you with your palm facing out. Use your right hand to bend your hand back toward your body as far as it will comfortably go, holding it for 30 seconds. Then, drop your left hand down and use your right hand to pull it back toward your body with the palm facing you, holding it for 30 seconds again. Repeat with the other arm.[8]
- Face a corner to stretch your chest and back. Stand about from the corner with your feet shoulder-width apart. Place one forearm on each wall with your elbows resting a little below your shoulders. Tilt your upper body forward toward the corner as far as you comfortably can. If you can't go very far, that's fine. Just do what you can! Hold this position for 30-60 seconds.[9]
- You can do this stretch 3-5 times a day.
- Do a reclined spinal twist to stretch your back. Lie down on the floor with your back on the ground. Place your arms and legs out straight. Bring your left leg up toward your chest then let it fall over your right leg. Keep your shoulders on the floor and your right leg out straight. Hold this position for 30 seconds and then do the same on the other side.[10]
- Use a levator scapulae stretch for your neck. Raise your right arm up so that your upper arm is straight out to the right of your shoulder to the side and the area from your elbow to your hand is pointing up. Set your elbow on a wall or doorjamb to help rotate your shoulder blades and stretch your neck. Then, pull your chin away from that arm and down toward your chest to stretch the muscle more. Do the same on the other side.[11]
- Just do this once on each side.
[Edit]Working on Your Lower Body - Step forward to stretch your calf muscles. Place your hands on your hips and step forward with your right leg. Keep your left leg stretched out straight behind you. Lean forward and stretch your Achilles tendon all the way against the floor. Repeat with the other leg.[12]
- Do this once on each side, holding for 30 seconds each.
- Lift your leg behind and grab your foot to stretch your quadriceps. While standing, pull one leg up behind you, like a flamingo. Hold onto your foot to help maintain this position, and brace your other hand on a wall if you need help balancing. Keep your back straight, and hold this position for 30 seconds. Do the same on other side. If you can't grab your foot, that's okay, too. Just stretch your leg up as far as you can.[13]
- Use this stretch once on each side.
- Work on your hamstrings by grabbing the back of your legs. While standing with your feet shoulder-width apart and legs straight, bend over, breathing out as you do. Hold on to the back of your legs, and stay in this position for 30-45 seconds or even longer.[14]
- To help yourself get back up, bend your knees slightly and use the momentum to push yourself upward.
- Use the butterfly stretch for your legs and groin. Sit on the floor and press the soles of your feet together to form the butterfly position. With your feet as close to your body as possible, put your hands on your ankles and line your elbows up with your knees. Push against your elbows with your legs, trying to bring them together as you push back with your elbows.[15]
- Hold this for 30 seconds.
- If you want to stretch before exercising, make sure to warm up first by doing some light walking or another type of gentle exercise to get your muscles warm.
- Try stretching after your work out. Your muscles will be flexible and warmed up, which decreases your chances of injury.[16]
[Edit]Warnings - Don't try to push yourself beyond what your body is telling you. While being slightly uncomfortable is fine, if something is sharply painful, stop.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Use a Weed Whacker Posted: 25 Jun 2020 09:00 AM PDT Weed whacking is an integral component of yard maintenance, especially in the spring and summer. A weed whacker, also known as a weed eater or trimmer, uses a spinning wire to cut overgrown grass and brush in a small area. This may sound a bit intense, but actually, once you know how to take the right safety precautions and use the correct technique, it's easy to use a weed whacker. [Edit]Operating a Weed Whacker Safely - Wear safety glasses, gloves, and sturdy shoes to protect yourself. A weed whacker is a power tool and can cause serious injury if the wire comes into contact with you. Sturdy, close-toed shoes will protect your feet from injury, while work gloves and glasses will protect your hands and eyes from flying debris that the machine will kick up.[1]
- Gloves will also keep your fingers and palms from becoming sore from holding the weight of the weed whacker.
- You can typically buy this type of protective gear at any store that sells weed whackers.
- For even more protection, wear a sturdy pair of jeans or work pants to guard the bottoms of your legs.
- Refrain from using the weed whacker over rocks or other hard objects. Large rocks or hard objects will wear down your nylon cutting wire very quickly. Remove small- to medium-sized objects from your work area before you begin trimming.
- If a rock or object is too large to be removed, use the weed whacker very slowly and conservatively around it in order to avoid damaging your nylon wire.
- Small rocks can also be kicked up or tossed around by the weed whacker, so it's important for your own safety to avoid them as well.
- Avoid cutting the power cable while using an electric weed whacker. This may cause a short circuit, as well as damage your tool (and possibly yourself). Keep the power cable behind you at all times when using the weed whacker to minimize the chances of accidentally cutting it.[2]
- If you're using a gas-powered device, this isn't applicable.
- Before you begin trimming, check to make sure that your power cable stretches as far as needed to do a complete job. If it doesn't, connect the cable to an extension cord.
- Check to see if your weed whacker has a "kill switch" that turns it off. Most weed whackers have a throttle or trigger that you constantly hold while you're using the device. When you release this trigger, the weed whacker automatically shuts off. Check the owner's manual for your particular device to locate this kill switch or to confirm that your device doesn't have one.
- If your weed whacker doesn't have this type of throttle, make sure you know how to safely turn off the device before you begin using it.
- Note that gas-powered weed whackers produce dangerous fumes. The fumes from a gas-powered tool can be dangerous if inhaled, especially when they're concentrated. Be sure to use a gas-powered weed whacker in an open area with plenty of ventilation to avoid breathing in too much of these fumes.[3]
- You don't have to worry about fumes if you're working with an electric weed whacker.
- Allow the engine to cool down before storing your weed whacker. Lay the device on concrete or another non-flammable surface for 5-10 minutes before going to put it away. Never place a hot engine in a storage room or near flammable materials.
- For best results, leave the weed whacker to cool off in the shade rather than in direct sunlight.
- Store the weed whacker by placing it on a shelf, hanging it vertically on the wall, or simply laying it flat on the floor of your garage. Be sure to keep the weed whacker away from moisture, open flames, or sparks.
[Edit]Using the Right Technique - Pull out of wire and start the weed whacker. In most situations, this is the optimal length of wire to use to generate the most cutting power. Crank the starter cord to start a gas-powered weed whacker or simply press the "On" button to start an electric tool.
- Note that you may need to prime a gas-powered weed whacker in order to start it. Check your owner's manual for specific instructions on how to do this with your particular device.
- Be sure to hold down the "kill switch" throttle in order to start the device.
- Hold the weed whacker with 1 hand on the trigger and the other on the handle. This is both the most comfortable and safest way to hold your weed whacker while you're using it. Be sure to keep the trigger end at waist level at all times.
- Watch out for any strains in your wrists or back while you're using the weed whacker. If you notice any strain, stop and rest for a few minutes before continuing.
- If your weed whacker comes with a shoulder strap, put the straps over both arms and clip the weed whacker to the bottom of the strap to take some of the weight off your arms.
- Lower the head to about above the ground. Don't try to cut the weeds all the way down to the ground; you'll just end up slicing dirt and wasting your cord. If the grass needs to be leveled out after you finish trimming, break out a lawn mower to finish the job.
- Try to keep the weed whacker as level as possible when you lower it to the ground. Otherwise, your trimming job will come out uneven.
- Move the weed whacker side-to-side about at a time. Move the weed whacker forward in the direction in which the wire spins. For instance, if the wire spins in a clockwise direction, move the weed whacker forward from left to right. Use a steady side-to-side motion to cut with the weed whacker as you slowly walk forward.[4]
- Gently move the weed whacker from side to side without swinging it. This will not only give you better cutting results, but is also much safer.
- Aim to cut with the tip of the nylon wire. This is where the force generated by the weed whacker will be the strongest and hence most effective at cutting plants. Don't try to cut large swaths of weeds with the whole wire; this may cause the engine to overload.
- This is especially important if you're cutting tall, thick, or densely clumped together weeds, since these will be very difficult to cut.
- Tilt the weed whacker on its side to edge along a hard surface. Turn the tool 90 degrees and hold it very firmly to avoid dropping it. Move the spinning wire along the side of the hard surface to create a "gap" between the surface and the surrounding plants.[5]
- If this is the first time this particular area has been edged, you may want to slightly cut into the dirt to create a more prominent gap between the surface and the grass.
- If you are using a gas-powered weed wacker, then you should mix gas in the right proportion for the weed wacker to work efficiently.
[Edit]Related wikiHows [Edit]References |
| How to Troubleshoot Leaking Oil Posted: 25 Jun 2020 01:00 AM PDT Oil leaks are frustrating, but they're also a pretty common part of owning a vehicle. Sometimes, the leak is easy to spot, but sometimes it can be difficult to pinpoint where it is. Start by cleaning the engine so you're better able to see the leak. If you can't find it, use a tracer dye or baby powder to help you spot it. Finding the exact location of the leak will help you determine the severity of it and give you an idea of what repairs are needed to fix it. [Edit]Cleaning Your Engine and Looking for a Leak - Park your vehicle and allow it to cool down if you were just driving it. Make sure your vehicle is parked on flat and level ground and turn off the engine. If you were recently driving your vehicle, wait at least 15 minutes for the engine to cool down before you clean it.[1]
- Park your vehicle in a garage or a shady spot so it cools down more quickly.
- Take your keys out of the ignition so there isn't any power being drawn from the battery.
- Pop the hood and disconnect the negative battery terminal. Open up your hood to access your engine and locate the battery. Find the negative terminal, which will have a minus (-) sign next to it. Use a wrench to loosen the nut connecting the negative terminal and lift the cable off of the post so the battery is disconnected from your engine.[2]
- Always disconnect the negative terminal to avoid creating sparks or shorting out your battery.
- The negative terminal is usually protected by a black covering. The positive terminal will have a plus (+) sign next to it and is generally protected by a red covering.
- Blow out loose dirt with an air compressor. An air compressor is a machine that blows jets of concentrated air and is used to clean surfaces. Put on a pair of safety glasses, plug in your air compressor, and use the hose to blast dirt and debris out of your engine. Be sure to hit all of the nooks and crannies, as well as the undercarriage beneath your engine with the compressed air to clear out any buildup.[3]
- You can purchase air compressors at home improvement stores or by ordering them online. You can also rent one for the day from your local hardware or home improvement store.
- Always wear safety glasses so you don't blast dirt and debris into your eyes.
- Spray engine cleaner all over the engine and let it soak for 30 minutes. Engine cleaner is a degreasing agent that is specially designed to clean off grease, grime, and oil that builds up on engines. Spray the cleaner all over your engine block according to the directions on the packaging and then get underneath your vehicle to spray the cleaner onto the engine and undercarriage from below. Let the cleaner sit so it can work to dissolve and loosen oily residue.[4]
- Check the packaging to see how long you need to let the cleaner sit. Most engine cleaners need to soak on your engine for at least 30 minutes.
- You can find engine cleaner at your local auto supply store and by ordering it online.
- Rinse off the engine with a hose to clean off oil and grime. Take a garden hose or a pressure washer set to the lowest setting and wash away the engine cleaner and oily residue. Continue rinsing the engine from top and bottom until all of the cleaner and grime is gone so you'll be better able to see any leaking oil.[5]
- Even thought he fuse box is sealed shut, avoid spraying the fuse box directly so there's no chance the water can affect it.
- Focus the stream of water on any stubborn spots of grime to rinse it away.
- Wait 30 minutes then look above and below your engine for leaking oil. After about half an hour, any leaks in your squeaky clean engine or oil lines will be much more visible. Look all around the top of your engine, especially along the ribs on the sides and the gaskets on top. Get underneath your vehicle and check your engine from below. Check for black streams of oil or black residue on your engine.[6]
- Half an hour is plenty of time to allow oil to seep through any leaks after you clean your engine.
- Use a flashlight if you're having trouble seeing parts of your engine.
- Since you just cleaned your engine, any oil that you see will have come from a leak.
- Follow the trail of oil to find the the leak. Once you find a stream or trail of black oil, check to see where it's coming from. Follow the trail of oil to its source to find your leak. You may have to follow a winding trail deep into your engine to locate the source of your leak.[7]
- Look in areas where oil leaks commonly occur such as around the enginge gaskets, the oil pan, as well as cracks along the side of the engine block.
- It's definitely possible to have more than 1 leak, so keep an eye out for any additional trails or sources of leaks.
- Reconnect your vehicle's battery. Slide the negative terminal cable over the post and use a wrench to tighten the nut to hold it in place securely. Close your hood and start your car to make sure the battery is functioning properly.[8]
[Edit]Finding the Leak with UV Light - Use an oil-leak trace dye, yellow glasses, and UV light to find a leak. Oil-leak trace dye is a chemical dye that glows brightly under ultra-violet (UV) light, and is the most accurate way to pinpoint an oil leak in your engine. Use a handheld UV light and wear a pair of glasses with yellow frames so you're able to see the trace dye under the UV light even better.[9]
- Many oil-leak trace dye kits will come with the dye, a light, and yellow glasses.
- Look for oil-leak trace dye, UV lights, and yellow glasses at your local auto supply shop or by ordering them online.
- Mix of trace dye with of oil. The trace dye needs to run through your entire oil system. Add the dye to a small amount of your recommended engine oil so it's diluted enough to quickly run through your oil lines.[10]
- Check your vehicle's owner's manual or search online to find the specific oil your engine uses.
- Pour the oil and dye mixture into your engine. Pop the hood of your vehicle to access the engine compartment. Locate your engine's oil cap, which will have the symbol of an oil can on it, and remove it. Carefully add the oil and trace dye mixture into your engine and then close the cap tightly.[11]
- Be careful not to spill any of the mixture onto your engine!
- Use a funnel to pour the mixture into your engine.
- Start the engine and drive your vehicle around for 10 minutes. The oil-leak trace dye needs to run through your entire system in order to identify any leaks, so start up your engine after you add it and go for a short drive. After about 10 minutes or so, park your vehicle on flat and level ground, turn off your engine, and pop the hood so you can check for leaks.[12]
- Driving your vehicle around will make sure the dye gets worked into your entire system.
- Look for the trace dye with your UV light to identify find the leak. Put on your yellow glasses and shine your UV light all over your engine. Look for the glowing trace dye and follow it to find out where it's leaking from. Get underneath your vehicle to look up into the engine for any of the trace dye leaking down that you can follow to the source of the leak. Knowing exactly where the oil is leaking from will make it easier for mechanics to repair it.[13]
- Be sure to check around the gaskets on top of your engine and the oil pan on your undercarriage, which are where leaks commonly occur.
- It's possible that there are multiple leaks, so be sure to look all around your engine as well as beneath your vehicle to check for leaks in the undercarriage.
[Edit]Using Baby Powder to Find a Leak - Use baby powder as a simple and cheap way to find a leak. Though it may not be as exact or precise as using an oil-leak trace dye, baby powder is an effective way to find an oil leak in your vehicle's engine. Find a bottle of white talcum powder, commonly used as baby powder for a safe and simple way to look for oil leaks.[14]
- Check your medicine cabinet or pick up a bottle of baby powder from your local pharmacy or department store. You could also order some online as well.
- Sprinkle baby powder all over the area of a suspected leak. Pop your vehicle's hood, take your baby powder, and sprinkle it liberally all over your vehicle's engine. Be sure to add some to the undercarriage of your vehicle in case the oil is leaking from there as well.[15]
- The baby powder won't harm your engine, so feel free to sprinkle it everywhere on your engine!
- Talcum powder is carcinogenic, so be careful not to inhale any of the powder while you're sprinkling it.
- Drive the vehicle around for about 5 minutes. Start up your engine and take your vehicle for a short drive. After about 5 minutes or so, the oil moving through the lines will start to exit through the leaks if there are any so you'll be able to find them.[16]
- 5 minutes is enough time to allow the oil to leak out without heating up your engine so much that it's too hot to inspect.
- Don't drive around if it's raining and avoid roads with lots of puddles so the water doesn't wash away the powder.
- Check the engine for a stream of oil and follow it to find your leak. Park your vehicle and turn off the engine. Pop the hood and look around for any dark liquid on the white baby powder. Get underneath your vehicle as well to check the undercarriage for leaks. If you find streaks of oil, follow the streaks to where they originate to find the location of your leak.[17]
- Knowing the location of your leaks will help mechanics repair it.
- Check all around your engine to make sure there aren't multiple leaks.
- Always wipe your dipstick with a clean cloth, then use it to check the oil level so you have an accurate measurement.
[Edit]Warnings - Make sure your engine is off and your vehicle is parked before you pop the hood to check it.
[Edit]Things You'll Need [Edit]Cleaning Your Engine and Looking for a Leak - Air compressor
- Engine cleaner
- Hose or pressure washer
[Edit]Finding the Leak with UV Light - Oil-leak trace dye
- Yellow glasses
- UV light
- Your engine's recommended oil
[Edit]Using Baby Powder to Find a Leak [Edit]References |
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