- you have the discipline to wear a plastic tray at least 20 to 22 hours per day. from there, you can add pretty much anything you want. press each down slightly with the palm of your hand. i was just wondering if in the local,"walking distance"area,if there are any, little bars or restaurants? in the republic, these men accepted responsibility for certain public projects — baths and reliable water supplies, for example. nevertheless, injuries may not always end here. the protection systems are getting stronger and advanced. the first week, perform the static contractions first, and the next week, perform them last. 