How to Work Your Back Muscles at Home

Expert Reviewed

Four Methods:Using Your Body WeightExercising With DumbbellsStrengthening With Elastic BandsDoing Chores at HomeCommunity Q&A

The back is a major muscle group in your body, and targeting it with effective exercises can burn calories and boost your metabolism. Even if you don't have the time to get to the gym or can't afford a membership, you still can get a comprehensive back workout at home. Some of the muscle groups you'll want to work include the trapezius in your shoulders and upper back; the latissimus dorsi (lats), which run from your armpit to your mid-back and down the outside of your ribs; the spinal erectors, which run the length of the spine; your rotator cuffs in the back of your shoulder; and rhomboids between the shoulder blades mid-back. You can target all of them by performing basic exercises in your own home using your own body weight, some simple and inexpensive equipment like dumbbells or elastic bands, or even while doing regular chores around the house.

Steps

Method 1

Using Your Body Weight

1. 1

   Make reverse snow angels.

   This exercise involves reaching your arms out wide, just like when you were a kid in the snow. The arms can move through the full range of the "angel wings," from overhead to beside the hips for a full trapezius, latissimus dorsi, rhomboid and spinal erector exercise. Hold a soup can to increase resistance once you have mastered keeping the torso and arms slightly lifted off the floor, shoulders pulled back.

   ^[1]

   • Lie facedown on the ground, or a mat. Put your hands to your side with palms facing down.
   • Slowly bring your arms forward at the shoulder until you reach past your head and your thumbs touch.
   • Slowly bring your arms back to the starting position. Make sure your arms are straight and elbows are locked for the entire movement.
   • Do three sets of five reps. Make sure to rest for about 30 – 60 seconds between sets.
   • If you are a beginner, and not comfortable bringing your arms all the way around, you can work to get them even with your shoulders. Eventually you should be able to build up the strength to reach over the head.

2. 2

   Do hip hinges.

   Also called “Good Mornings,” these are simple exercises that involve bending forward at the hips. You’ll be able to work your spinal erectors (as well as your glutes, hamstrings, and hips) as you perform a very simple maneuver, one that doesn’t require any equipment.

   ^[2]

   • Stand up straight with your feet slightly more than shoulder-width apart. Put your hands on your hips.
   • Pull your shoulders back slightly to tighten your back muscles.
   • Slowly bend forward at the waist. Make sure your shoulders keep in line with your hips as you go forward.
   • Bend forward until you are parallel to the ground, then slowly pull back up.
   • Keep the movement slow and keep the abdominal muscles contracted.
   • Start with one set to be sure this exercise agrees with your back. Gradually increase up to three sets of 10 – 15 reps. Give yourself 30 – 60 seconds of rest between sets.
   • You can also do these exercises while sitting. Sit up straight in a chair with your feet planted on the ground directly below your knees. Put your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward to a 45 degree angle.
   • When you do this, be careful not to bend your back. This will not only prevent you from really working your back muscles, but there is also a chance you will hurt your spine.

3. 3

   Do the Superman.

   This is a great exercise for your spinal erector muscles, glutes, and trapezius. It doesn’t require any equipment, just enough room to lay out on the ground. By emulating Superman as he flies, you’ll be able to isolate your core muscles to give them a good workout.

   ^[3]

   • Lie facedown with your arms and legs extended out straight. Your palms and the tops of your feet should face downward.
   • Lift your arms and legs off the ground. Make sure they stay straight while keeping your core in place. Think of Superman, stretched out as he flies.
   • Hold the position for 15 to 30 seconds, then slowly lower your arms and legs back to the ground.
   • Do three reps with this hold, then rest 30 to 60 seconds before doing another set.
   • To work the deeper lower back muscles, you can try what is called the Aquaman, where you raise and lower the opposite arm and leg (for example, your left arm and right leg), and hold for 15 to 13 seconds. Repeat with the other arm and leg.
   • If you are a beginner, try holding the Superman for five seconds, working your way up to 15 to 30 second holds.

4. 4

   Try the cobra yoga position.

   This is a beginner yoga position that works the mid to lower back and increases flexibility.

   ^[4]

   • Lie facedown on the floor. Stretch your legs straight out behind you with the tops of your feet on the floor. Bring your arms into your body, elbows bent and hands under your shoulders.
   • Contract the muscles in your back to lift body upward, using your hands to assist with the positioning. Press your feet, legs, and thighs against the ground. Inhale as you lift upward.
   • Hold the position for 15 to 30 seconds, breathing normally.
   • Slowly lower yourself back to the ground, exhaling as you do.
   • Do around 10 reps. Like any exercise, try to push yourself to hold for a few more seconds each time you do it. You don’t need to do this every day, but it is one you can do several times a week.^[5]

5. 5

   Do some wall slides.

   These are simple exercises that you can do using only a wall. They are also really good for preventing or relieving back pain you may experience while working.

   ^[6]

   • Stand with your back against a wall, feet shoulder distance apart and heels one stride length away from the wall.
   • Slide down into a crouch, getting so that your knees are at a 90-degree angle. Hold that position for five seconds.
   • Slowly slide back up the wall until you are straight again, then repeat five times.

6. 6

   Do pull-ups.

   Also called chin-ups, this is a common exercise that involves pulling yourself upward using a fixed bar. It is one of the simplest and best exercises out there for working your lats. It does require a pull-up bar, which you can permanently install in a doorway, or buy a door-hanging bar that you can easily hang and remove when you're done. Keep in mind that this is an advanced move — you can use a resistance band to start if you are a beginner.

   • Wrap your hands over the top of the bar, slightly more than shoulder-width apart. Hang for a moment with your arms straight. Arch your back and pull yourself up so that your chin clears the bar. Pause at the top of chin-ups to sustain muscle contraction. Return to the start position and repeat.
   • You can change your grip to work different muscle groups. If you spread your hands further apart on the bar, it will be more difficult to pull up, but you focus more energy on your lats. A reverse grip, wrapping your hands around the back of the bar, will put more emphasis on your biceps.^[7]
   • Don’t swing during this exercise. The temptation is to help yourself up using momentum, but this lessens the effect of the exercise on your lats. You will wind up pulling the bar towards your chest, which engages other muscles that you aren’t trying to work out.^[8]
   • To do a beginner modification with a resistance band, wrap the band around your pull-up bar and hold on to the two ends of the band, backing up so that you feel some tension in the band. Keep your arms shoulder-width apart and pull your elbows down toward your sides, bringing your shoulder blades together. Do two to three sets of 10 reps.^[9]
   • Pull-ups can be difficult to start, as you need some good bicep strength already before really attempting them. The key is to push through the early frustration so you can build the muscles necessary to do more and more.^[10]
   • Make sure the chin-up bar at your home is positioned above shoulder height and firmly in place. You’ll suffer a pretty nasty fall if it comes off during the exercise.

Method 2

Exercising With Dumbbells

1. 1

   Do a reverse fly while bent-over.

   By effectively lifting your arms while leaving them fully extended, you can work the full range of your upper back’s muscles. You’ll need a bit of space for spreading out your arms, but won’t need any equipment other than your dumbbells.

   ^[11]

   • Bend at the waist with your feet shoulder-width apart and knees bent, back straight, abs pulled in, butt out. Hold dumbbells with your palms facing in and your elbows slightly bent. Your arms should be hanging toward the ground, but not dangling loosely.
   • Slowly elevate your arms out to the side. They should end parallel to the ground. Make sure to keep your elbows slightly bent, and use your upper back to carry the weights up.
   • Slowly lower your arms back to their original position. Your arm muscles should be focused on staying straight. Let your back do the work.
   • Repeat the exercise, slowly elevating and returning your arms for about 30 seconds. Keep your spine straight during this exercise, and make sure that your arms don’t swing. Moving slowly will help make sure your back is doing the work.

2. 2

   Do arm dumbbell rows.

   You can work your upper back by pulling weight upward, a similar motion to rowing a boat. This will help develop your shoulders and upper back, building muscle to help your arms when lifting things. You’ll want access to a weight bench, or at least a low, sturdy chair with which you can support yourself.

   ^[12][13]

   • Put one knee and hand on a weight bench or sturdy chair for support, and hold a dumbbell in the other hand. Keep that arm extended toward the floor.
   • Pull the weight upward by bringing your elbow toward your body. Make sure to tighten your back muscles for each rep. At the height of your rowing, hold the position for a second to maximize the contraction.
   • Slowly lower your arm.
   • Make sure your movements are slow and deliberate to make sure you are properly working the muscles in your back. You shouldn’t be jerking your arms up and down, but slowly moving them between the positions.
   • Do this for 30 seconds with one arm, then switch sides to work both shoulders. One set involves working both arms.
   • If you don’t have a bench or a sturdy chair, bend your knees and hips to lean forward towards the floor. You want to be pulling upwards to use gravity for additional resistance. If you are leaning forward, you can also use two dumbbells at once since you won’t need the other hand for support.^[14]
   • If you don’t have dumbbells, look for something that weighs about 3 to 5 pounds, and you can hold easily in your hand. The weight is there to provide resistance, so as long as you can grip it easily in one hand, it will help. A can of food from your pantry is a good replacement.^[15]

3. 3

   Do a Romanian deadlift.^[16]

   Adding dumbbells to this exercise provides some additional resistance to give your back the workout. Deadlifts will also really engage the backs of your legs. Rounding your back during this exercise can cause serious injury — make sure you keep it straight. When done correctly, however, reaching downward can help stretch out the muscles in your middle and lower back.

   ^[17]

   • Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand, and make sure your knees are slightly bent.
   • Bend forward at the hips, keeping your back straight, until your back is almost parallel to the floor; the dumbbells should be at about shin-height. Make sure your arms stay straight in order to make sure it is your back doing the work lowering you down. Keep your abs pulled in to protect the lower back from rounding and becoming injured.
   • After a brief pause at that position, slowly raise your upper body back until you are fully upright.

4. 4

   Do a twisting bend to the opposite foot.

   This exercise will use the dumbbells to provide resistance as you bend over. In addition, the twisting you make moving between feet with help strengthen your lower back and core. Keep your abs tight throughout, back straight.

   • Stand up straight with your feet spread further than shoulder-width apart. Have a weight in each hand. If you only have one dumbbell, grab it with both hands.
   • Inhale and reach your hands down to one foot, twisting your body toward that foot. Make sure your knees are slightly bent and that your arms stay straight. Keep the forward reach well within comfortable range of motion.
   • Slowly stand up straight, then lower your upper body towards your other foot. Continue alternating sides.
   • This exercise should not be performed by anyone with any lower back pain, or sciatica, since this move may aggravate that condition.

Method 3

Strengthening With Elastic Bands

1. 1

   Do some pulling straps.^[18]

   With a resistance band and enough space to lie down, you can give your shoulders and upper back a quick workout.

   ^[19]

   • Lie facedown with the elastic band under your torso. Make sure to hold one end of the band in each of your hands. Hold your hands underneath your shoulders with your elbows drawn into your sides.
   • Lift your chest off the ground and reach both arms straight out from your shoulders. When you are fully extended, pull on the band by drawing your shoulder blades together. You won’t hold this position for very long, maybe a few seconds.
   • Relax your shoulders to bring your hands back to the original position. Slowly lower your chest to the ground. Repeat eight times.

2. 2

   Do sitting rows.

   You can use the elastic band to mimic a rowing machine. The band provides resistance to your shoulders and upper back as you pull back.

   ^[20]

   • Sit on the ground with your legs extended in front of you. Wrap your elastic band around the bottom of your feet, or a fixed object near your feet. You should keep your arms extended so that the band is as loose as possible, with one end in each hand.
   • Pull your arms toward your body, tightening your shoulder blades to get the effect on your back.
   • Return your arms to the original position. Make sure your feet stay planted as you pull and return the elastic.

3. 3

   Do back extensions.

   By anchoring your elastic band to the floor, you can extend your back muscles by leaning backwards. The band gives some resistance while you keep your back straight.

   ^[21]

   • Make sure the elastic band is anchored to something stable below your knees. It can be under your feet, or be held down by a really heavy object.
   • Sit upright on a stool, or some other object without a back so you can lean back. Hold the other end of the band up against your chest so it is taut.
   • Slowly lean backwards until you are at about 30 degrees. Make sure your pelvis doesn’t move and your back stays straight.
   • Hold that position for several seconds, then slowly return upright. Repeat 10 times.

4. 4

   Do trunk rotation exercises.

   Using the elastic band as resistance, you can rotate your upper body to work the back muscles while seated. You’ll need a door knob or some other point you can use to anchor the elastic band.

   ^[22]

   Rotation, especially under resistance, can injure backs, so do this exercise with caution and remember to keep your abs engaged.

   • Anchor the band to the knob of a closed door or some other location at your seated chest height. Make sure the door or whatever else you have anchored the band to won’t move.
   • Sit next to the door so that it is off to your right side. Hold the other end of the band against your chest with one hand. Make sure the band is taut.
   • Slowly rotate your upper body to the left, away from the door. Make sure your pelvis and knees stay in place so your back muscles are doing the work.
   • Hold the position for a few seconds, then slowly rotate back. Repeat 10 times, then turn around and rotate to the right to work the muscles on your other side.

Method 4

Doing Chores at Home

1. 1

   Use a broomstick for thrusters.

   With a broomstick in place of a weight bar or other equipment, you’ll be able to work out your back as well as a variety of other muscles. It can be a nice break while sweeping up in your house. For your back, this exercises your upper back and shoulder muscles.

   ^[23]

   • Stand with your legs apart, slightly wider than your hips. Hold a broomstick in front of you, arms shoulder-width or a little wider. Hold the broom parallel to the ground, at chest-height.
   • Squat down, and push the broomstick straight up. Make sure you are tightening your upper-back muscles as you push the broom stick upwards.
   • Lower the broom and stand back up again.

2. 2

   Try some standing push-ups.

   Similar to regular push-ups, you can use the edge of a household appliance like the washing machine to help work your back and arms. This is a great exercise if you have a few minutes to kill while the washing ends.

   ^[24]

   • Stand a few feet away from the washer. Place your hands on the machine about shoulder-width apart. Keep your feet together.
   • Slowly lower your chest toward the washer by bending your arms. Don’t keep your feet flat on the ground, but lean forward on your toes.
   • Push back out until your arms are fully extended again. Repeat 20 times.

3. 3

   Leave your laundry basket on the floor.

   This is good when you are moving clothes to and from the washing machine, dryer, ironing board, or drawers. By leaving the basket on the floor, you will constantly be bending over to pull things out. Make sure to stretch out your back each time you bend over.

   ^[25]

   • Remember to keep your abs tight and back straight as you bend forward.
   • It can also be helpful to take out items one at a time. This will force you to repeat the motion over and over again.

4. 4

   Clean out gutters.

   Reaching up and clearing leaves and debris out of your gutters will give your whole body a workout, including your back. You’ll be stretching and reaching from the ladder over the gutter to get your hands in there, and your core will be engaged to keep balance on the ladder.

   ^[26]

   • Remember to keep moving your ladder as you go along the gutter. Reaching too far can cause you to fall over, plus the constant up and down is good exercise for your legs.

5. 5

   Do some gardening.

   Planting, watering, and weeding outdoors are all good ways to get in some stretching and exercise without going to a gym. You’ll be bent down near the ground. Just be sure to bend at the knees and avoid arching your back to avoid strain.

   ^[27]

   • Mulching is another good gardening task for working your back. You’ll need to carry around heavy bags of mulch, and then shovel it around your yard or garden. Just remember to lift correctly when carrying the mulch to avoid straining your back.^[28]

Community Q&A

Ask a Question

If this question (or a similar one) is answered twice in this section, please click here to let us know.

Tips

• New research shows that stretching before an activity can make your muscles weaker and slower and it is not likely to reduce your chances of injury. Focus instead on warming up.^[29]
• If you are just starting to work out, try using just the weight of your own arms or body, or starting with 3 to 5 pound dumbbells. You’ll be able to increase as you gain strength in your arm and back muscles. If you can’t increase the weight, that’s fine. The important thing is to provide a little resistance to your movement.
• Correct posture is an important part of doing all of these exercises. Improper back workouts can lead to injury, or not properly working the muscles. Back muscles in particular can be sensitive to injury, so you’ll need to be careful.
• For lat exercises, you’ll want to keep your shoulders pulled back. This will isolate the lats to help them reach peak muscle contraction. It will add the work of the rhomboids at well, and prevent strain in the shoulder.
• Work out in a low-traffic area of your home so any equipment you have doesn't get in the way and you don't have to think about dragging it out each workout.

Warnings

• Weight and resistance are important, but so is your safety. Start with weights you can handle and slowly work your way to heavier sizes. If you find that you just can’t lift something, stop trying. Overexerting your muscles is a good way to hurt yourself.
• If you feel pain while doing these exercises, stop. Your back can be very sensitive, and a hurt back can give you other problems.

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How to Crochet a Snowflake

Steps

Part 1

Creating the Snowflake Core

1. 1

   Crochet your first loop.^[1]

   Wrap a piece of yarn around your finger three times. Slide your crochet hook under the first two loops and use it to pull the third loop under the first two. This will result in your first two loops. You will use that as the foundation to base the rest of your snowflake around.

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2. 2

   Crochet the yarn five times.

   Crochet the yarn five times to begin your snowflake's core. When you’re done, crochet the chain through your center loops. From there, you'll begin to see your snowflake's core emerge.

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   • Following that, chain two and double crochet around the center loop.^[2]

3. 3

   Tighten the yarn. Once you have finished your first loop around the center, it’s a good idea to consolidate what you’ve done so far. Gently tug on the yarn, pulling the loops closer together. If you make a bit of consolidating the loops slightly as you go long, the snowflake shape will be sharper.

4. 4

   Begin the second round by chaining three.

   Chain three loops and double crochet them in place. Continue to gently tug on the yarn after looping for the sake of tightening it up.

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   • Once you've started the second layer, continue in chains of four until you've looped around.^[3]

5. 5

   Slipstitch the loops in place.

   Slip stitching your thread through loops will help you complete the second layer and prepare you for the next step. After going around the first layer and double crocheting every four loops together, you should slipstitch back to the chain of three you began the second layer with.

   ^[4]

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   • A slipstitch secures a thread in place to another by weaving behind another.^[5] This is useful if you’re wanting to move your thread a few steps over.

Part 2

Creating the Snowflake Edges

1. 1

   Chain three loops and crochet them into a chain two space.^[6]

   A snowflake's edges are what most characterizes a snowflake. This is where a lot of its beauty will come from. However, they're quite a bit more difficult than the snowflake's core. First, chain three loops and tighten them until they occupy a space that two would have fitted in on earlier layers.

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2. 2

   Chain another five into the same space.^[7]

   Creating the "wings" for your snowflake is a fairly complicated process, and relies on a number of crochet series. First, chain five loops and tighten them until they fit into the space worth three. Once you've finished this first step, do the following chain series in order:

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   • Chain seven and slipstitch.
   • Chain five.
   • Chain three.
   • As always, slipstitch after you’re done with each step.

3. 3

   Repeat the process until you have completed your edges.

   A snowflake should be symmetrical on all sides. Repeat your steps until you have edges on all sides of your snowflake.

   ^[8]

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4. 4

   Cut the thread when you’re done.

   Take a pair of scissors and cut the yarn off near the point you ended with. Take care not to cut too close however, as you may risk unravelling the final part of the snowflake.

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5. 5

   Hide the thread end with a darning needle.^[9]

   Take the end of your yarn that you cut off and fix it to a darning needle. Next, weave the yarn in the existing pattern of the snowflake. This will hide any loose ends and prevent the snowflake from unravelling.

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   • Do the same with the other end as well.

Part 3

Blocking the Snowflake

1. 1

   Soak your snowflake in water.^[10]

   Blocking refers to stretching out the snowflake so that it holds a more rigid, distinctive form. You can do this by laying the snowflake down, stretching it out with pins and holding it in place with glue.

   • Fabric stiffener (available from crafts stores) is a perfect alternative to water for this purpose.^[11]

2. 2

   Stretch and pin the edges of your snowflake to cardboard^[12] After applying a stiffener to the snowflake, you'll want to stretch out and define the snowflake's angles.

   To do this, pull on each of the edges and pin it down onto a piece of cardboard. Do this for each of the snowflake's points. When it's secured in place, you'll be able to add other things like glitter.

3. 3

   Apply craft glue to the stretched snowflake.^[13]

   Putting a crafts glue (like Elmer's) onto the stretched snowflake will help solidify the stretched shape. Apply a dab to a cotton swab and brush it over the pieces of yarn. Although you don't need to cover the entire snowflake, you should at least glue the major points where yarn overlaps.

4. 4

   Add glitter for decoration.^[14]

   While the glue is still drying, apply splashes of glitter to the snowflake. These glitter specks will catch light, making your snowflakes more eye-catching as a result.

5. 5

   Allow the snowflake time to set. Leaving a snowflake to settle overnight will ensure it has all the time it needs, but a couple of hours is usually more than enough. If you're making multiple snowflakes, set them down next to each other and allow them to set simultaneously.

6. 6

   Hang up your snowflake. Add a piece of thread through the top of an edge on the snowflake and tie it in a knot. You can use this thread loop to hang your crochet snowflake on a Christmas tree. Before you hang it up, you should first make sure that the glue and glitter have settled sufficiently.

7. 7

   Explore different crochet snowflake designs.^[15]

   Once you become used to the basics of crocheting snowflakes, you may want to try different and more advanced designs. As if with homemade craft, there are a plethora of ways to go about making one. Home crafts makers are coming up with new and innovative ways of crocheting things every day, so it may be in your interest to go online and get in contact with crafts makers you particularly admire.

Community Q&A

Ask a Question

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Tips

• Crochet snowflakes are perfect as a seasonal gift. Because they can be made in sequence, you can make a number and distribute them to your friends and family.
• Once you get the hang of snowflakes, you can make quite a few in a short amount of time. This is very helpful if you want to decorate your tree with a homemade theme.^[16]

Warnings

• Any errors you make in the cross-stitching will be visible in the final product. Although small issues can be looked past, it’s nonetheless a good idea to be cautious, especially in the early stages of your snowflake.

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How to Memorize Flashcards Effectively

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Three Parts:Making Your CardsStudying with Your CardsPracticing Good Study HabitsCommunity Q&A

When learning new information, or preparing for a test, flash cards can be a great way to review lots of information quickly. They are easy to make, and easy to use because you can take them anywhere. There are many good ways to help you memorize your flash cards, and you can help yourself all along the way from learning the information to acing the test. Making your flash cards the right way and practicing good study habits while using them will help you get the most out of your work.

Steps

Part 1

Making Your Cards

1. 1

   Make your own cards.

   Writing down the information yourself is a good first step to having it stick in your mind. Plus, this will help you summarize the information in a way that makes the most sense to you. It can be tempting to borrow someone else’s flash cards, but this won’t help you nearly as much as making your own.

   ^[1]

2. 2

   Use thick paper.

   When you make your flash cards, make sure you write them on thick cards or paper. You need to make sure you can’t see through the paper to get the answer on the other side.

   ^[2]

   • If you are making your own cards, be sure that they are all the same size. You don’t want different sizes of cards giving away the answers. Otherwise, you aren’t memorizing the connection between the terms and explanations, but just what each size card says. That won’t be very helpful when you’re taking the test.
   • A package of index cards is usually a great starting point, as they will all be the same size and made of nice, thick paper. Plus, one side usually has lines, helping you write neat sentences to explain concepts.

3. 3

   Make your cards early.

   Don’t wait until the night before the exam to put together your flash cards. Instead, make a nice pile right after class or school. That is when the information will be freshest in your mind, and you won’t have to try and remember everything when you start making the cards.

   ^[3]

   • This is also a good way to come up with questions to ask your teacher. If while making your cards, you come across a term that you can’t write a good card for, ask your teacher about it in the next class. Write down the answer on the back of your card, and you’ve got a pre-made flash card ready to join the others.

4. 4

   Keep your cards simple.

   A good way to help you memorize your flashcards is to make sure there isn’t a lot of information on them. Limit your cards to one word or one sentence, depending on what you need. The less you need the remember for each card, the easier it will be the memorize it.

   ^[4][5]

   • Make sure you keep your information on each card limited to just a few words of information. For example, if you are studying for a history class, and are making a card for George Washington, you’ll want to limit your information. Using small bullet points like “Commander during the American Revolution,” “First President of the United States,” and “Father of the Country” is better than a paragraph listing every detail you can cram onto it.
   • If you are using your flash cards to ask and answer questions, keep to one question per card. For a history card, don’t ask “Who was the first President, Vice President, Speaker of the House, and Chief Justice of the United States?” That is too much information at once. Not only will you have a hard time memorizing each piece of information, but also remembering which one is tied to which.

5. 5

   Use pictures.

   In addition to the words on your cards, consider including a picture. Your brain is really good as remembering visual images, and adding them to your cards can help you associate them with words. These don’t need to be detailed drawings, just simple designs to help remind you of what you are looking at.

   ^[6]

   • This is particularly helpful for flashcards to study a foreign language. In addition to the vocabulary you are trying to use, sketching a small picture can help the word stick in your mind.

6. 6

   Use electronic flash cards.

   While handmade flash cards are a common study tool, there are many new technologies out there for creating electronic cards. You can store these cards on a smartphone or laptop and have them accessible wherever you go. There are many different programs available for free that allow you to create a database of cards from your own notes as well as other people’s work. These programs can create games and other study methods to hep you with memorization.

   ^[7]

Part 2

Studying with Your Cards

1. 1

   Review at least three times a day.

   Practice makes perfect. The more you go through your stack of cards, the more you’ll be able to remember. You can set slightly different goals depending on how fast you get the information, but the more times you are able to go through them, the more you will remember.

   ^[8][9]

   • Space out your study sessions. Your goal shouldn’t be to get through your flash cards three times as quickly as possible to skip doing it later. Taking a break between sessions will help you know what information you are having trouble remember. That way, you can focus on that more to make sure you get it right.^[10]

2. 2

   Study in short bursts.

   The best way to help yourself memorize flash cards is to review the in small groups rather than push through the whole pile at once. This will keep you focused on smaller chunks of information, which is easier to memorize. This will also encourage you to pick the cards up for a quick study session between classes or while waiting for your friends to show up, knowing you don’t need to rush so you can get through the whole thing.

   ^[11]

3. 3

   Engage yourself.

   Don’t let yourself zone out, or mindlessly flip through the cards. Instead, find ways to keep your attention up. When you read each card, say the words out loud, or say things like “I know this,” or “I don’t know this.” Staying engaged with the material will help you stay focused on what you are doing.

   ^[12]

4. 4

   Shuffle your flash cards.

   Before you begin to go through and review your cards, mix them up a bit. If you just keep repeating the pile, you won’t be memorizing the answers, just the order they appear in. Unless you know that’s how the information will appear on your test, it won’t be very helpful when you sit down to take it.

   ^[13]

5. 5

   Make separate piles as you read.

   As you go through the cards, separate them into different piles. These can be one for those you know or got right, one for the ones you definitely got wrong, and maybe a third of things you “sort of” know. Once you have finished, go through the “wrong” pile until you can get them all into the “right” pile, then do the same if you have a “sort of” pile. This will help you put extra emphasis on the information you don’t know as well. Just remember which pile is which!

   ^[14]

   • If you are squeezing in a quick study session, you may want to skip the piles. That way, you won’t accidentally forget some of your cards when you need to move and do something else quickly.

6. 6

   Always keep your cards with you.

   Flash cards are quick and easy to use, so if you have a five-minute break between classes or on the bus, you can always pull them out for a quick study session. Cards are nice and small too, especially compared to your notebook or textbook, so they are much easier to carry. You never know when you’ll get a few minutes to get in some quick studying, so always be prepared.

   ^[15][16]

Part 3

Practicing Good Study Habits

1. 1

   Find a good study time.

   Memorizing things can be hard if you aren’t awake and focused when reading your cards. Make sure you find a time during the day when you will be wide awake and won’t be interrupted. This time will be different for every person, so you’ll have to find the situation that works best for you.

   ^[17]

2. 2

   Listen to music.

   Having music on in the background when you study can help you remember things. Your brain will be able to connect information to the music by “playing” the song mentally in your mind.

   ^[18]

   • Avoid music with lyrics. The best music for studying is instrumental or classical music, or just ambient noise. When you hear music with lyrics, like rap or country, your mind will focus on the words, meaning you aren’t paying as much attention to the cards you are supposed to be studying.^[19]

3. 3

   Disconnect from the rest of the world.

   It can be hard to study effectively when your mind is somewhere else. If you are trying to study, you should put down your phone, get off the computer and turn off the TV. It might even be helpful to set a timer, knowing that you should only be memorizing flash cards until that alarm goes off.

   ^[20]

4. 4

   Move around.

   If you can, try to move around a bit while reviewing your flash cards. It doesn’t have to be very far, just pacing a bit can help get your blood flowing. A quick walk around your bedroom or office should be enough. Even just standing in line at the coffee shop, or leaning against a wall can helpful, just something to get you up from your desk.

   ^[21]

Community Q&A

Add New Question

• What should I write in the flash card?

  wikiHow Contributor

  Once side should have a term or question about a concept. The other side should have the definition or answer. For example, one side of the card will ask: Where is the U.S. capital? The other side will have the answer: Washington, D.C.

Ask a Question

If this question (or a similar one) is answered twice in this section, please click here to let us know.

Tips

• Flash cards are great for understanding individual ideas and concepts. They are less useful, though, when preparing for something like an essay, which requires you to connect ideas rather than just identify them. Flash cards can still be helpful for learning concepts, but you’ll need to combine it with other kinds of studying to prepare properly.

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How to Make Sushi Sauce

Ingredients

For Teriyaki Sauce

For Spicy Mayo Sauce

For Korean Spicy Sauce

For Carrot Ginger Sauce

For Ponzu Sauce

For Ginger Mayo Sauce

Steps

Method 1

Making Teriyaki Sauce

1. 1

   Cut the ginger and garlic.

   Take the stem of fresh ginger and cut a small slice. Cut the sides away from the ginger so the peel is removed. You should end up with one piece of ginger that's 1 or 2 centimeters long. Remove the peel from one clove of fresh garlic and slice one piece that's also 1 or 2 centimeters in size.

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   • The fresh ginger and garlic are very flavorful which is why you only need a little for your teriyaki.
   • Always use caution when handling sharp knives.

2. 2

   Heat oil in a pan.

   Place a small saucepan on the stove and add 1 teaspoon of sesame seed oil and 2 teaspoons of olive oil. Turn the heat on to medium and let the oils heat up.

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   • Sesame oil has a rich flavor and thick texture. The olive oil helps to balance this out.

3. 3

   Saute the garlic and ginger.

   Add the fresh ginger and garlic to the warmed oil and let them saute for a few minutes. You should hear the ginger and garlic sizzle as they cook.

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   • The ginger and garlic should brown just a little. Avoid letting them get dark or they may quickly burn.

4. 4

   Add the brown sugar and liquids.

   Add 1/4 cup (50 g) of packed brown sugar to the saucepan and let it cook until the sugar melts. Add your liquid ingredients and stir the sauce over medium heat. You'll need to add:

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   • 5 ounces (150 ml) of soy sauce
   • 5 ounces (150 ml) of mirin
   • 4 teaspoons (50 ml) of sake

5. 5

   Reduce the teriyaki sauce.

   Your sugar may harden at the bottom of the pan. Keep cooking the sauce over medium heat while you stir and the sugar will dissolve. Turn the heat to low and let it cook another 15 to 20 minutes. This will help some of the liquid evaporate out. Your thin teriyaki sauce is now ready to use.

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   • If you'd like to thicken the teriyaki sauce, place half the teriyaki sauce into a very small pan. Cook the sauce over medium heat and stir it occasionally until it's as thick as you'd like. Stir in a handful of toasted sesame seeds and serve it.

Method 2

Making Spicy Mayo Sauce

1. 1

   Place mayonnaise, sriracha, lime juice, and masago into a bowl.

   Squirt 2 tablespoons of Kewpie mayonnaise, 2 teaspoons of sriracha sauce, the juice from half of a lime, and 2 teaspoons of masago into a small bowl.

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   • Although regular mayonnaise can be used, Kewpie mayonnaise is made with rice vinegar which will give your sauce a unique flavor.

2. 2

   Stir and season the spicy mayo sauce.

   Use a spoon to stir the ingredients together in the bowl. Taste the sauce and adjust the flavors to your liking. For example:

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   • For an even spicier sauce, add more sriracha sauce.
   • For a tangier sauce, add more lime juice (although this may thin your sauce).
   • For a creamier sauce, add more Kewpie mayonnaise.

3. 3

   Serve the sauce.

   Serve the sauce immediately or refrigerate it until you're ready to use it. You can scoop the sauce and serve it alongside sushi or place it in a squeeze bottle so you can squirt it onto the sushi.

   ^[8]

   • Keep in mind that the flavors of the sauce will get stronger as it refrigerates. Taste the sauce again after refrigerating it for any length of time and adjust the flavor.

Method 3

Making Korean Spicy Sauce

1. 1

   Toast the sesame seeds.

   Heat a skillet over medium heat. Add 2 1/4 teaspoons (6 g) of sesame seeds and cook them for 3 to 4 minutes. The sesame seeds will darken just a little as they toast. Set the toasted sesame seeds aside.

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   • You should be able to smell a faint nutty smell as the sesame seeds toast.

2. 2

   Place your ingredients in a mixing bowl.

   Place all of the Korean spicy sauce ingredients into a mixing or serving bowl. You'll need:

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   • 6 tablespoons (100 g) of fermented chili paste (Gochujang)
   • 2 tablespoons (26 g) of granulated sugar
   • 1 1/4 teaspoons (20 g) of soy sauce
   • 1 1/4 teaspoons (20 g) of sake
   • 1 1/2 tablespoons (20 g) of sesame seed oil
   • 2 1/2 teaspoons (8 g) of minced garlic
   • 2 tablespoons (30 g) of apple juice
   • 2 1/4 teaspoons (6 g) of sesame seeds

3. 3

   Stir and serve the sauce.

   Take a spoon or whisk and stir the ingredients until the sugar dissolves and the sauce is combined. The sauce will be a little thick and is now ready to serve.

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   • Taste the sauce and adjust the flavor according to your taste.

Method 4

Making Carrot Ginger Sauce

1. 1

   Boil carrots and ginger.

   Wash and peel 2 carrots. Chop the carrots into large chunks and place them in a pot of water along with one peeled stem of fresh ginger. You can use a stem that's 3 or 4-inches long. Boil the carrots and ginger for 8 to 10 minutes or until they're soft.

   ^[12]

   • Set aside a few pieces of boiled carrot and ginger. This way, you can use them if you need to adjust the flavor.

2. 2

   Blend the boiled carrots and ginger with honey.

   Carefully transfer the boiled carrots and ginger to a food processor. Add 2 tablespoons of honey and another 1/2 stem of fresh ginger that hasn't been boiled. Blend the ingredients until they're completely smooth.

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   • Ensure that the fresh ginger you're adding is peeled and chunked.

3. 3

   Taste and season the sauce.

   Taste the blended carrot ginger sauce and adjust the flavorings. You should be able to taste the carrots, ginger, and honey. If you can't taste the heat from the ginger, add more fresh ginger.

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   • Remember that you can add some of the boiled carrots that you cooked and set aside earlier if you need to boost the carrot flavor.

Method 5

Making Ponzu Sauce

1. 1

   Place all of your ingredients in a bowl.

   Combine all of your ponzu sauce ingredients in a medium sized mixing bowl. You'll need:

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   • 2 pieces of edible kelp (kombu)
   • 3/4 cup (200ml) of soy sauce
   • 3/4 cup (200ml) of lemon juice
   • 3/4 cup (200ml) of dashi stock
   • 3/4 cup (200ml) of rice vinegar
   • 2/3 cup (100ml) of mirin

2. 2

   Cover and refrigerate the sauce.

   Cover the bowl of ponzu sauce and refrigerate it for 24 hours. This will let the flavors of the sauce develop and intensify.

   ^[16]

   • It's important to keep the edible kelp (kombu) in the sauce as it refrigerates since this will give it a distinctive flavor.

3. 3

   Strain and use the sauce.

   Place a strainer over a bowl and pour the refrigerated ponzu sauce through it. The strainer will catch the edible kelp. Use the sauce or transfer it to a sealable jar.

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   • You can refrigerate and store ponzu sauce for up to 2 months.

Method 6

Making Ginger Mayo Sauce

1. 1

   Press fresh ginger.

   Cut a few small chunks of fresh peeled ginger. Place each chunk in a clean garlic press and squeeze the ginger. This will squeeze the juice out and press fresh ginger pulp through the tiny holes. Place the ginger pulp into a small bowl so you can measure it out.

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   • You can discard or save the ginger juice for another use.

2. 2

   Place ginger pulp and mayonnaise in a blender.

   Squeeze 3 tablespoons of Kewpie mayonnaise into your blender or small food processor. Measure out 1 tablespoon of fresh ginger pulp and place it in the blender.

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   • If you don't have Kewpie mayonnaise, you can substitute regular mayonnaise. It just won't have the added rice vinegar flavor.

3. 3

   Blend and taste the sauce.

   Cover the blender or food processor and turn it on. Blend the mayo with the fresh ginger until the sauce is completely combined and you no longer find bits of ginger. Taste the sauce and adjust the flavors according to your taste.

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   • If you'd like a creamier sauce, just add another teaspoon of mayo. For more of a spicier kick, add another teaspoon of ginger pulp. Blend again and taste.

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How to Conduct a Workshop

Learning how to conduct a workshop is important for educators, business leaders, scientists, and other professionals. A successful workshop provides participants with new skills, information, and a sense of accomplishment. The ideal workshop also provides opportunities for participants to interact and learn actively.

EditSteps

EditPreparing for the Workshop

1. Define the workshop objective. Whether you are teaching a skill, delivering information or increasing awareness, outline the goals of your workshop. What do you want your workshop participants to learn? This analysis may result in a list of specific skills you will be teaching, concrete topics you will cover, or simply a feeling you will inspire in your participants. Think carefully about what you want to accomplish and why it is important.^[1] Some examples of workshop objectives include:
   
   • Learn how to write a persuasive cover letter.
   • Learn how to break bad news to a patient.
   • Learn 5 techniques to get a reluctant student to talk in class.
   • Learn how to create an effective Powerpoint presentation.
2. Decide who your audience is. Will the workshop participants know one another or are they strangers? Will they come in with knowledge about your topic or will they be completely unfamiliar with it? Are they choosing to attend your workshop or is it a requirement for their job training? Answers to all of these questions will affect how you organize your workshop.^[2]
   
   • For example, if your audience already knows each other, you might be able to launch into group activities very quickly. If they are complete strangers, you might need to schedule extra time for icebreakers and introductions.
3. Schedule your workshop for the morning or early afternoon. These are the times when participants are most awake and alert.
   
   ^[3] You want your participants to be fully engaged and aware. If you can, avoid scheduling evening workshops after the workday when everyone is tired and impatient.
4. Publicize your workshop. Pass around flyers, hang up posters, or contact suitable businesses to encourage workshop participation. Having a catchy title helps, as does a brief explanation for why your workshop is important and necessary.^[4] Be sure to include images as well as text in your flyers to catch people's attention.
   
5. Recruit 8-15 participants for your workshop. A workshop is not the same as a large lecture. You want your group to be small enough to ask all their questions, practice their skills, and work together. But you also want your workshop to be large enough to keep things interesting. Ideally a workshop will have 8-15 participants.^[5]
   
   • Sometimes you don't have a choice about your group size. If you have a very large group, find creative ways to make sure the size doesn't become overwhelming. For example, a group of 40 participants could be divided into 5 different break-out groups of 8 participants each. You could also bring in co-facilitators and co-presenters to handle groups that are larger than ideal.
6. Prepare your participants for the workshop. Some workshops require that participants do work well before the workshop takes place. Perhaps they have to study journal articles, write a short story, or read one another's work. If your participants have homework to do before the workshop takes place, be sure that your expectations are clearly stated from the beginning.
   
   • Be sure to set hard deadlines if your students have to submit work to the group ahead of time. Be clear about where and how your students should submit their work. Will they have to give you hard copies, or will you circulate materials by email?
7. Prioritize your goals for the workshop. Most workshops are time-limited. They can be as short as 30 minutes or as long as three days. But no matter what, you will only have a short period of time to impart your knowledge to participants.^[6] Rather than covering absolutely everything in a short amount of time, think about the most important skills, techniques, and information you want your audience to gain. Prioritize those in your lesson plan.
   
8. Prepare a variety of teaching aids. Adults learn in all kinds of ways: visually, orally, through hands-on practice, or any combination of the above.^[7] Remember that you might not know your participants' learning styles ahead of time, so you will want to have a variety of materials prepared. Depending on the topic and objective of your workshop, you might want to prepare paper handouts, audio-visual aids, computer-based lesson plans, and role-playing activities.^[8]
   
9. Prepare paper handouts. Readings, case studies, lists of key terms, and quizzes are all possible teaching aids you might wish to prepare. It is best if you prepare these handouts well ahead of time. That way you can catch typos or errors. Be sure to use a large, easy-to-read font. Give each document a clear label and date so that your participants will be able to use these handouts in the future.
   
   • If you have lengthy readings, consider precirculating these handouts to the group so that they can come in prepared.^[9]
   • If you are handing out numerous documents, consider providing your participants with a folder or binder to keep their papers neat and organized. If you give this workshop often enough, you might even want to compile your materials into a bound book that you give to your attendees.
10. Arrange your audio-visual materials. If you plan to present a slideshow, video clips, or sound clips, you will have to prepare these ahead of time. Test them at home to make sure they are working correctly. Make sure that they are in a format that can be used in your workshop space.
    
    • It is wise to consult with your venue's a/v technicians to make sure that your materials can be presented properly. Not all projectors are compatible with Macintosh computers, for example. And some rooms might not have sound projection. Make sure that your venue can accommodate whatever technology you wish to use.
11. Organize your computer-based materials. If your workshop participants will be expected to complete a computerized quiz or participate in an online discussion forum, you will need to organize these materials ahead of time.^[10] Think about whether your participants will have to bring in their own personal computers or devices, and notify them if so.
    
    • If your participants will be expected to do activities online, be sure to consult with your venue's a/v technician. You will have to make sure that your workshop space is equipped with wireless internet, and you might have to ask for the network's password in advance.
12. Recruit experts, speakers, and assistants. Depending on the topic and size of your workshop, you might want to bring in other team members to facilitate learning. An expert can provide a live demonstration of a new medical technique; a guest speaker might be able to tell a lively anecdote about why your workshop topic is important; and an assistant might be able to help you manage a large group. If you require help from anyone, make sure that you recruit them well ahead of time. The more prepared they are, the better your workshop will be.
    
13. Decide on your group activities. Interaction amongst a group of participants sets a workshop apart from other ways of learning. Brainstorm educational group activities that are suitable to your workshop's objectives. Keep in mind that activities can be done in pairs, small groups, or as a full group. Make sure that you include enough opportunities for every workshop participant to contribute meaningfully to your workshop. Some possible group activities include:
    
    • Debates. Break the workshop into two groups and have each group argue for their position.
    • Think-pair-shares. Ask your participants a discussion question. Have them think about it on their own, discuss their thoughts with a partner, and then share their conclusions with the full group.
    • Question-and-answer sessions. If you have a lot of information to present, include your attendees in the discussion by allowing them to ask questions about the material. You can answer these questions yourself or ask other workshop participants to answer them.
    • Role-playing activities. Assign participants roles to play in order to practice the new techniques they are learning.
    • Brainstorming sessions. Ask your workshop to shout out as many ideas as they can think of. Write them all down on a chalkboard or whiteboard. Then ask your workshop to evaluate what they have come up with.
14. Leave time for breaks. People are more focused on tasks when they have the chance to take short breaks.^[11] They are also more likely to remember what they have learned. Schedule your workshop plan to include at least one 5-minute break per hour of your workshop. This will shorten your time with your participants but will make that time more valuable.
    
15. Resist cramming. Actual activities can often take 10-20% more time than we estimate.^[12] If you think a q-and-a session will last 10 minutes, it might very well last 12 minutes or longer. Build in enough time for each major activity or topic you want to cover. Resist the urge to cram in as much as possible: your participants will feel tired and rushed.
    
    • If you are worried that your workshop will end early, you can always prepare a couple of optional extra activities that will reinforce learning. If you have time for them, great! And if not, no harm done.
16. Secure catering. Workshops take a lot of work and energy. Help keep your participants' energy levels up by providing healthy foods and beverages.^[13] Ideally the costs of these snacks will be covered through participant registration fees or by the organization that asked you to lead the workshop. You should not have to pay for snacks out-of-pocket.
    
    • Try to avoid junk foods. Unhealthy foods might give short bursts of energy but then will cause energy crashes very soon. That will leave your participants bored and tired. Aim for energizing healthy snacks such as fruit, vegetables, hummus, and whole grain breads.^[14]

EditSetting Up the Workshop

1. Arrive early. Leave yourself plenty of time to set up the space and get comfortable in the room. You might have to meet with a/v technicians, caterers, or your team members before your workshop begins as well. Give yourself as much time as you can in case you have to troubleshoot or make last-minute adjustments to your workshop plan.^[15]
   
2. Set up all equipment before participants arrive. Computers, laptops, projectors, and speakers will all have to be fine-tuned in advance. After all, you want your workshop time to be productive: you do not want to spend it fiddling with technology. If you can, see if you can have the venue's a/v technician assist you with the set-up. You might not be familiar with the room's technological capabilities, and an expert might be able to set everything up more efficiently.
   
3. Arrange the chairs in advance. The way you arrange the chairs will depend on the size of your group, the size of the room, and the activities you have planned. Ideally the group will be small enough to sit in a circle or semi-circle: this will help establish rapport and facilitate conversation.^[16] If everyone will need to look at the front to watch video clips or a live demo, perhaps a semi-circle or straight rows of seats is more appropriate.^[17]
   
4. Distribute materials. If you have notebooks or other workshop materials to hand out, place them on the tables or chairs in advance to save time during the workshop. Make sure they are in the correct order and that they are clearly labeled. Other materials you might need to set up in your workshop space include:
   
   • Snacks and beverages.
   • Name-tags and markers.
   • Pens and pencils.
5. Greet participants as they arrive. Arriving early allows you to set up, relax and get to know participants before the start of the workshop. This helps in building relationships with the participants.
   

EditRunning the Workshop

1. Introduce yourself and the workshop. Once everyone is seated, you will have to orient them to your workshop. Be sure to tell them your name and what they should call you. Give a few words about why you should be considered an expert in the topic and what got you interested in it. Explain to your participants what the goal of the workshop is and why it is important. It is also a good idea to give a rough outline of how the workshop will be run so that they can be prepared. Try to limit this segment to just a couple of minutes.
   
   • Even if your topic is a serious one, consider using humor to lighten the mood and get everyone comfortable with one another.
   • Explain to your participants what the materials around the room are and what they should do with them. For example, you can ask people to fill out name-tags, grab a cup of coffee, and make sure they have their handouts. If you would rather that your participants not pull out their readings or laptops right away, you can tell them when those materials will be needed.
2. Begin icebreakers. Ask your participants to introduce themselves. Limit the introductions to a few sentences by asking everyone to answer two or three specific questions, such as their names and what they hope to gain from the workshop. You don't want the icebreakers to go on forever, but it is important that your attendees feel comfortable talking in front of the group.
   
   • You can also ask everybody to break the ice by answering a light-hearted question like "What is your favorite movie?" or "What is your favorite bad song?"
3. Execute your lesson plan. This is when all of your careful preparations can be put into action. Have your outline in front of you, and try to stick to the outline if you can. Feel free to tell your participants directly what you are doing and why. Your lesson plan doesn't have to be a surprise, and your participants might appreciate being told why you've organized the workshop in the way that you did. For example, you might tell them:
   
   • "First we are going to go over our case studies to make sure we understand their nuances. After that, we will divide into small groups to determine an ideal solution to the problem."
   • "We're going to spend some time learning key terms that will be useful to you as you learn this new computer program. After I explain these terms, we'll take a quiz to make sure we are on the same page. After that, we will open things up for discussion."
   • "Please introduce yourself to the person sitting next to you. In a few minutes, you will role-play a counselor-student interaction with your partner."
4. Be flexible. It is good to have a plan for your workshop, but be prepared to alter your workshop's content based on the reactions and experiences of the participants. Build some flex time into your lesson plan so that you can address their questions, concerns, and interests.^[18] You can even provide options for activities that your workshop group can vote on. This will allow you to focus on what really matters and skip over redundant or unnecessary content.
   
5. Use interactive exercises to reinforce information. Always follow up the delivery of information with the reinforcement of that information through some kind of group activity. Interactive group work is a particularly effective method to teach problem-solving techniques.
   
   ^[19] A workshop is not the same thing as a lecture, and you want to honor the thoughts and opinions of your workshop participants. Let them teach each other at the same time that you are teaching them. For example, you can:
   • Deliver information in short spurts and then allow participants to ask questions.
   • Divide participants into groups to complete a task and ask them to report back to the entire group.
   • Show a video clip and then ask pairs of participants to discuss their reactions.
   • Provide advice about how to handle a difficult situation and then ask small groups of participants to role-play the scenario.
   • Have an expert demonstrate a technique and then ask your students to take a collaborative quiz about the technique.
6. Don't talk too much. You do not want to micromanage every stage of the workshop. Your participants might get bored or annoyed.^[20]Keep in mind that a workshop is different from a lecture or a typical meeting: it is a format that thrives on interaction, activity, and group work.^[21]
   
7. Stick to your scheduled breaks. Scheduling breaks helps people assimilate the information and reflect. Let participants know how often they will get breaks and the lengths of the breaks. This allows workshop attendees to plan accordingly for restroom usage, phone calls and other personal needs. Do not skip breaks, even if you are running short on time.
   
8. Switch up activities every 20-30 minutes. Attention spans begin to wane after 20 minutes of the same activity. View this fact as an opportunity for creativity instead of as a problem. Change up your activities, ask your participants to rearrange their chairs, or schedule a break at least once every 20-30 minutes to keep everyone engaged and motivated.^[22]
   
9. Lighten the mood. Even if you are treating a serious topic, humor can be a great way to emphasize information and keep everyone attentive.^[23] Think about ways that you can introduce humor in a responsible, ethical way into your presentations, discussions, and activities. This will also encourage your participants to remain relaxed, alert, and comfortable.
   
10. Maintain a respectful, democratic atmosphere. Make sure that all of your workshop participants are treated equally and respectfully.^[24] This means that any leadership roles (such as group discussion leader) should be distributed evenly across the workshop. Encourage quiet, shy participants to speak. You want everyone to feel heard and respected. Similarly, you do not want a single participant's voice (or your own voice for that matter) to dominate the discussion.
    
11. Be prepared for the unexpected. Most workshops will run smoothly. After all, the participants presumably want to be there and want to learn. However, there might be scenarios where somebody is unwilling to participate or might be insulting to a colleague. Be professional no matter what, and encourage respectful behavior by modeling respectful behavior.^[25] Be clear in what you expect from your participants. If you have a participant who is acting up or trying to bully a colleague, consider speaking privately with that person. Emphasize the importance of what you are teaching, and tell them that you expect adult, professional behavior from them.
    
12. Conclude the workshop with a summary of what they have learned. Explain everything that your participants have learned over the course of the session.^[26] This will help emphasize how far they have come and what new skills they have acquired. Refer explicitly to the objectives you laid out at the beginning of the workshop, and explain how you think the participants have met those objectives. Congratulate your workshop for their hard work and for their new knowledge.
    

EditFollowing Up After the Workshop

1. Get feedback immediately after the session. Design an evaluation form that your participants can fill out in the last few minutes of the workshop. Be sure that you leave them with enough time to comment and consider your questions carefully.^[27] Immediate feedback not only will help you improve your workshop but will also help reinforce the learning your participants have undertaken.^[28]
   
   Good questions to ask include:
   • What is the stated objective of this workshop? Did the workshop meet its stated objective?
   • What activities helped your learning the most? The least?
   • Was the workshop an appropriate length?
   • What workshop materials (handouts, readings, quizzes, etc.) were the most useful? Which ones were the least useful?
   • How have you learned or grown from this workshop?
   • How do you think your colleagues have learned or grown?
   • How would you change this workshop in the future? Any suggestions for improvements?
   • Are there any topics that you would like to take a workshop on?
2. Follow up with the participants a few days or weeks later. Ask workshop attendees if you may contact them in the future for their input. Some people need time to reflect back on their workshop experiences. Following up with workshop participants several days or weeks later might reveal new insights. You can ask additional questions such as:
   
   • How well have you retained the information you learned in the workshop?
   • Do you still find yourself thinking about the workshop?
   • How has the workshop helped you at work? Were there ways it could have helped you more?
   • What materials have you found useful since the workshop? What materials have you thrown away or forgotten about?
3. Schedule a follow-up workshop if necessary. If enough participants are interested in more advanced versions of your workshop, consider scheduling a Part 2. In the follow-up workshop, you can address more of their questions, dig more deeply into the topic, or engage in more advanced versions of the techniques taught in Part 1. Be sure that your follow-up workshop is not too repetitive and that it is suitable for more advanced attendees.
   

EditTips

• Plan carefully, but leave yourself with enough flexibility to change your plans on the fly.
• Gauge your participants' reactions carefully at every step of the workshop. If you are not sure whether they are responding well to your activities, feel free to ask them and get their feedback.
• Be clear about your objectives and about how your activities serve those objectives.
• Technological tools are great, but be sure that you are comfortable using them! If you are nervous about computerized presentations, find an expert to help you or consider another format.

EditSources and Citations

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How to Recognize HPV in Men (Human Papillomavirus)

Expert Reviewed

Two Parts:Recognizing Signs and Symptoms of HPVSeeking Medical Evaluation and Treatment When NeededCommunity Q&A

Genital human papillomavirus (HPV) is probably the most common sexually transmitted infection (STI), infecting almost all sexually active people at some point in their lives.^[1] Fortunately, there are more than 40 strains of HPV, and only a few of them lead to serious health risks. The virus is undetectable in men who do not have symptoms, and may lie dormant for years before causing any issues. For this reason, it is important to examine yourself regularly if you have ever been sexually active. Most infections clear up on their own, but tell a doctor about your symptoms anyway to rule out cancer caused by HPV.

Steps

Part 1

Recognizing Signs and Symptoms of HPV

1. 1

   Understand how HPV is transmitted.

   HPV can spread through any skin-to-skin contact involving the genitals. This can happen during vaginal sex, anal sex, hand-to-genital contact, genital-to-genital contact without penetration, and (rarely) oral sex.

   ^[2][3]

   HPV can remain in your system for years without causing symptoms. This means you could still have HPV even if you have not recently had sex, or if you have only been having sex with one partner.

   ^[4]

   • You cannot get HPV from shaking hands or from inanimate objects such as toilet seats (except possibly shared sex toys). The virus does not spread through the air.^[5]
   • Condoms do not protect you completely from HPV, but they may reduce the chance of transmission.^[6]

2. 2

   Identify genital warts.

   Some strains of HPV can cause genital warts: lumps or growths in the genital or anal region. These are considered low risk strains, since they rarely lead to cancer.

   ^[7]

   If you're not sure whether you have genital warts, compare your symptoms to the following:

   • The most common location for genital warts in men is under the foreskin of an uncircumcised penis, or on the shaft of a circumcised penis.^[8] Warts can also appear on the testicles, groin, thighs, or around the anus.^[9]
   • Less commonly, warts can appear inside the anus or urethra, causing bleeding or discomfort at the toilet. You do not need to have anal sex to get anal warts.^[10]
   • The warts can vary in number, shape (flat, raised, or cauliflower-like), color (skin-colored, red, pink, grey, or white), firmness; and symptoms (none, itchiness, or pain).

3. 3

   Look for signs of anal cancer.

   HPV rarely causes cancer in men. Even though almost every sexually active person has been exposed to HPV, it only causes anal cancer in about 1,600 U.S. men a year.

   ^[11]

   Anal cancer can begin without any obvious symptoms, or with one or more of the following:

   ^[12]

   • Bleeding, pain, or itching of the anus.
   • Unusual discharge from the anus.
   • Swollen lymph nodes (lumps you can feel) in the anal or groin area.
   • Unusual bowel movements or a change in the shape of your stools.

4. 4

   Identify penile cancer.

   About 700 U.S. men each year are diagnosed with HPV-caused penile cancer.

   ^[13]

   Possible signs of early penile cancer include:

   ^[14]

   • An area of penis skin becoming thicker or changing color, usually on the tip or foreskin (if uncircumcised)
   • A lump or sore on the penis, usually not painful
   • A reddish, velvety rash
   • Small, crusty bumps
   • Flat, bluish-brown growths
   • Smelly discharge under the foreskin
   • Swelling at the end of the penis

5. 5

   Watch for signs of throat and mouth cancer.

   HPV increases the risk of cancer in the throat or back of the mouth (cancer of the oropharynx), even if it's not the direct cause.

   ^[15]

   Possible signs include:

   ^[16]

   • A persistent sore throat or ear pain
   • Difficulty swallowing, opening the mouth fully, or moving the tongue
   • Unexplained weight loss
   • Lump in the neck, mouth, or throat
   • Hoarseness or voice changes that last more than two weeks^[17]

6. 6

   Be aware of risk factors for HPV in men.

   Certain characteristics make an HPV infection more likely. Even if you are not showing symptoms, it's a good idea to educate yourself about possible medical checkups and treatments if you fall into any of these categories:

   ^[18]

   • Men who have sex with men, especially those who receive anal sex
   • Men with compromised immune systems, such as those with HIV/AIDS, a recent organ transplant, or immunosuppressant medication
   • Men with many sexual partners (of any sex), especially if condoms are not used
   • Heavy use of tobacco, alcohol, hot yerba mate, or betel increase your risk of some HPV-linked cancers (especially in the mouth and throat).^[19]
   • Uncircumcised men might be at higher risk, but the data is unclear.^[20]

Part 2

Seeking Medical Evaluation and Treatment When Needed

1. 1

   Consider a vaccine.

   One series of the HPV vaccine provides safe, long-lasting protection against many of the HPV strains that cause cancer (but not all).

   ^[21]

   Because the vaccine is much more effective on young people, the Center for Disease Control recommends it for the following men:

   ^[22]

   • All men 21 or younger (ideally at age 11 or 12 before sexual activity)
   • All men who have sex with men at the age of 26 or younger
   • All men with a compromised immune system age 26 or younger (including HIV positive men)
   • Tell the provider about any severe allergies you have before getting the vaccine, especially to latex or yeast.

2. 2

   Treat genital warts.

   Genital warts may go away on their own after a few months, and will never lead to cancer. The main reason to treat them is your own comfort. Treatments include creams or ointments (such as Podofilox, Imiquimod, or Sinecatechins) which you can apply at home, or removal at the doctor's office by freezing (cryotherapy), acid, or surgery.

   ^[23]

   A doctor can also apply vinegar to illuminate warts that aren't yet raised or visible.

   ^[24]

   • You can transmit HPV even if you don't have symptoms, but the chances are higher while you have genital warts. Talk to your sexual partners about this risk, and cover the warts with condoms or other barriers if possible.
   • Although the strains of HPV that cause genital warts do not cause cancer, you may have been exposed to more than one strain. You should still talk to your doctor if you have noticed any possible cancer signs or unexplained symptoms.

3. 3

   Ask about anal cancer screening if you have sex with men.

   HPV-related anal cancer rates are much higher among men who have sex with men. If you fall into this category, tell your doctor about your sexual orientation, and ask about the anal pap smear test. Your doctor may recommend a test every three years (one year if you are HIV positive) to screen for anal cancer.

   ^[25]

   • Not all doctors agree that a regular screening is necessary or helpful, but they should still educate you about the test and allow you to make your own decision. If your doctor does not offer this service or cannot tell you about it, seek a second opinion.
   • If homosexuality is illegal in your country, you may be able to get treatment and health education resources from an international LGBT or HIV prevention organization.

4. 4

   Examine yourself regularly.

   Self-examination can help you detect any HPV signs as early as possible. If it turns out to be cancer, it will be much easier to remove if you catch it early. When in doubt, visit the doctor promptly when you see any unexplained symptom.

   • Regularly examine your penis and genital area for any signs of warts and/or areas that look unusual on the penis.^[26]

5. 5

   Discuss possible cancer symptoms with the doctor.

   Your doctor should examine the area and ask you questions to help diagnose the problem. If they think HPV-related cancer could be a possibility, they can take a biopsy and let you know the result within a few days.

   ^[27]

   • Your dentist can check for signs of mouth and throat cancer during a routine checkup.^[28]
   • If you are diagnosed with cancer, the treatment will depend on the severity and how early it was discovered. You may be able to remove early cancer with minor surgical procedures or local treatments such as laser removal or freezing. If the cancer has already spread, you may need radiation or chemotherapy.^[29]

Community Q&A

Ask a Question

If this question (or a similar one) is answered twice in this section, please click here to let us know.

Tips

• You or your partner may have had HPV for many years with no signs or symptoms. HPV should never be considered a sign of infidelity in a relationship. There is no way of determining who was/is responsible for spreading the infection. 1% of sexually active men have genital warts at any given time.
• Note that anal cancer is not the same as colorectal (colon) cancer. Most colon cancer is not linked to HPV, although there is some evidence that it is in some cases.^[30] Your doctor can perform routine screening tests for colon cancer and tell you more about risk factors and symptoms.

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