B2B, trade of products or services, between a manufacturer and a wholesale company often consists of big transactions as opposed to B2C which often consists of small transactions. 

The manufacturer is the supplier and the wholesale company is the customer in this case.

Being a supplier in this kind of B2B chain could be quite complex since there could be raw materials involved where these are put together in a production chain. Refined and if it is a producing organisation, the raw material is the product that somehow will be shipped to the customer who in his turn will refine or trade the product one step further.

The customer is in his turn often a supplier but could as well be performing directly against end customers.

Trading documents or information between the organisation is often sent through fax or some kind of integration message between procurement systems or directly between ERP systems.

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You might have heard this before, stretch is important after each workout. 

What is stretching
Its what it sounds like, it's when you are stretching out your muscles to its fullest length (without snapping it of, of course) to make it more elastic and keep a good range of motion.

Why stretch
Its also to help your muscle recover after working out. The muscle is kept elastic, and a stretched muscle fascia gives the muscle room to grow in. Endorphines  is released during a stretch so it feels good doing the stretch.

Why not stretch
Some people say that where lifting heavy weights its not good to stretch because an elastic muscle doesnt help the lifter as a short muscle do. What you should know its unclear of the effects of a stretch if it is good or bad, but since it feels good afterwards its recommended.

How to stretch
Take a deep breath, in through the nose and out through the mouth. Its important to have good breathing technique what ever you do because you relax and do not waste energy on breathing.
Hold the stretch for somewhere between 20-30 seconds. You should (not a promise) feel after about 20 seconds that the muscle relaxes so you can stretch a bit longer. This is natural so dont be afraid, as long as it not hurting.
Relax in your body and stretch out the big muscle groups:

• legs front - take a firm grip of your ankle pull it towards the butt until you feel the stretch in the front thigh muscle.
• legs back - put one foot on a chair, straighten out that leg and bend slowly forwards until you feel the stretch in the back muscle of the thigh.
• butt - put one foot on a chair, do not straighten out that leg and bend slowly forwards until you feel the stretch in the butt
• back - bend over and hang down towards ground until you feel the stretch in the back. You might feel it in the back of the legs or but as well but thats quite common
• chest/biceps - hold one arms horisontally sideways and use a wall to be able to stretch the chest muscles. This will also stretch the biceps if you keep the arm straight
• triceps - point one arm in the air, bend your arm so you touch your neck with your hand, you should feel a stretch in the back of the of the upper arm. 

This is for starters and when you do this as a routine go into stretching muscle by muscle.

How not to stretch
You have probably seen this in the gym, the two second stretch or stretch that looks like they hurt. A stretch should never hurt! If so, stop what you are doing immediately and ask a professional for help

This is by no means the absolute truth, it is the view of the author and if there is errors in the text, please inform about it by mail to per@hrahk.se or in the comment form.

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When writing, it appears to me that it is so fun so what I start with and the goals I have when I write isnt always how everything ends up. The level that the text or schools start up with is said to be basic but when read it appears that it wasnt that basic. Is this good or bad, why does it happen, is it bad planning, comment on this and tell me what this is.

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