 What we want to do is we want to open up these joints. We want to stretch these muscles. We want to help stabilize the spine so we can live a nice, long, healthy life. We're going to get the position for the first move. It's going to be called the child's post position. You're going to sit back through your hips on your ankles, and you're going to bring your forehead down to the table. Walk your hands forward. Feel that nice stretch here in the low back. Now we can hold this position for about 15 to 30 seconds just to kind of open up those tissues and feel that stretch. It's important to maintain these exercises to help maintain that endurance. Help maintain all those good benefits that we gathered from increasing our fitness in these areas.