IN: What happens next?

How to remove muscle knots 
Identify muscle knot areas. 
Some muscle knots hurt without pressure, so they're easy to identify. Others don't hurt until you apply pressure.

OPTIONS:
- You have something that you can't touch but you're having trouble identifying it, focusing on those knots. Muscle knots that are painful are usually caused by knots where the right pressure applies.
- Using your fingers, gently probe your muscles looking for pressure points. You may feel a knot or bump in the muscle.
- The most common muscle knots are : Tightness or squeezing squeezing the muscle until it separates from the muscle. Tightness can cause muscle spasms to occur.
- Take a look at a single muscle knot and identify it by looking at the size and shape. Common muscle knots include : Pleural knots.

OUT: Using your fingers, gently probe your muscles looking for pressure points. You may feel a knot or bump in the muscle.

IN: What happens next?

How to do a stability ball knee tuck 
Put your exercise ball in an open area. 
You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents. 
Lie face-down on the ball and walk yourself forward on your arms.

OPTIONS:
- Twist your knees and knees, and move your belly button in one direction and your abdominal muscles in the other. Stick your right foot in front of your left.
- Immediately use one arm to press your arms up and extend your back straight. Once you have tried this exercise 5 times, go figure out how to stay upright without bending your knees.
- Go slowly, to avoid injuring yourself with the ball. Start by jumping into position with your arms above your head (in a figure-8 position), legs slightly wider than shoulder width apart.
- As your torso comes off the ball your legs should roll onto it, so that you end up with your shins pressed into it and the rest of your body supported by your arms. Make sure to keep your head aligned with your shoulders and hips.

OUT: As your torso comes off the ball your legs should roll onto it, so that you end up with your shins pressed into it and the rest of your body supported by your arms. Make sure to keep your head aligned with your shoulders and hips.

IN: What happens next?

How to set up an english garden 
Draw a plan of your garden before you begin. 
Study photos of english gardens to collect ideas for your own garden design. Include layouts of your planting beds and types of flowers and shrubs.

OPTIONS:
- Be sure to locate on your diagram where you will place garden features. Traditionally english gardens are rectangular or square in shape.
- Look through gardens magazines and calendar events to determine which garden designs will work best for your garden. Decide if you'll be gardening outdoors, or if you'll be using the plants in your garden.
- Ask someone to draw the outline of every object you plan to plant. Or, make multiple sketches of intelligent, expressive plants.
- Take notes so that you will remember where you got inspiration for your garden design. Using a pencil or compass, note down each characteristic of the garden.

OUT:
Be sure to locate on your diagram where you will place garden features. Traditionally english gardens are rectangular or square in shape.