This exercise stretches and strengthens your back, thigh, and pelvic muscles.

1. Kneel on hands and knees with your knees 8 to 10 inches (20 to 25 centimeters) apart, hands directly under your shoulders, and arms and back straight.
2. Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for a count of 5.
3. Slowly return to the kneeling position.
4. Do this exercise 5 times.