In one sentence, describe what the following article is about: Lay on your stomach while resting on your elbows and forearms. Move your feet together. The knees should be pointing out so that you make a diamond. Your feet should be touching and remain on the floor. Breathe and hold the position for 3 to 6 breaths. Do as many reps as you comfortable can. The frog stretch can open your hips, groin and inner thigh muscles. To properly stretch your muscles, keep your bottom on the floor (not raised up in the air). Sit on the floor and place your feet together so that your ankles rotate out in a diamond shape. Hold your feet with your hands and sit up straight. Try to bring your ankles down to the ground so that your hip opens up. Hold the pose for 30 seconds at a time and repeat it as often as you feel comfortable. The butterfly stretch can improve the muscles of your hips, groin, and inner thigh which can all make you more flexible. It may help to have someone slowly push down on your knees for maximum flexibility. Kneel and set a pillow under one of your knees. Keep both of your legs turned in and lunge forward with the knee that doesn't have the pillow under it. Lunge until your knee makes a 90 degree angle and rest your hands on your knee. Keep pushing till you feel a slight stretch and hold for 15 seconds. Repeat this 3 or 4 times. Then do it with the opposite knee.  You should keep your hips level and make sure your tailbone doesn't stick out. Your back should be straight. Lunge stretches can improve your hip rotation, making turnouts easier. Lay on your back and keep your knees together and bent. Wrap an elastic band (like a theraband) around your thighs. Slowly lift your pelvis and back up so that they align with your wrapped thighs. Slowly bring your spine back to the ground. This stretch can strengthen your hamstrings, back, and bottom. You can also do this with one leg crossed over the other, so that one thigh rests on the other. This will challenge you to keep your pelvis aligned with your thighs. Lay on your side so that your knees are bent and one rests on the other. Rest an elbow on the ground so you can sit up a bit. Wrap an elastic band (like a theraband) around your mid-thigh. Rotate your top leg out and in, 10 to 15 times. Repeat this with the other leg until the leg muscles feel relaxed. Avoid doing this stretch too many times or you could injure your muscles. Stretching can improve your turnout, but it will take time. Stretch and practice your turnout every day. This can gradually help your muscles loosen and stretch more, giving you a bigger turnout. While it's best to start young, regular practice can still improve your flexibility. The American Ballet Theatre National Training Curriculum says that stretches like the lunge stretch can improve your turnout by a few degrees.
Summary: Practice the frog. Do the butterfly. Do a lunge stretch. Do the bridge stretch with an elastic band. Stretch on your side with an elastic band. Keep practicing.

In one sentence, describe what the following article is about: Cockatiels require daily care and attention, and can be noisy and messy pets. With proper care, they can live for more than twenty years! Before purchasing a Cockatiel, you should consider the following questions (and include anyone else who lives with you in the discussion):   How much money am I prepared to spend? While Cockatiels are not very expensive to purchase($80 to $100 or more), they need sizable cages, and plenty of toys and other enrichment items. In addition, you will need to take your Cockatiel to the vet for annual examination.  How much time can I spend with my Cockatiel? Unless someone is at home most of the day, a single Cockatiel is likely to be lonely. Paired Cockatiels will need less attention, but you'll still have to give them daily attention and care.  Am I sensitive to noise and mess? Though Cockatiels are not extremely noisy, they will be vocal in the morning and evening, and can create big messes. If you're a neat freak or hate being woken up early in the morning, a Cockatiel might not be right for you.  How long am I prepared to care for a pet? Because Cockatiels can live for upwards of twenty years, consider your dedication carefully before purchasing.  If you are underage, consider who will care for your Cockatiel if you cannot keep it while at college. The cage should be at least at least 2 feet (0.6 m) tall with a 20-inch width and 18-inch depth, but a larger cage is recommended. The cage should have bars no more than 3/4 of an inch apart. Stainless steel cages are recommended. Because zinc and lead are poisonous to birds, the cage should also be guaranteed to not contain these materials. Additionally, because Cockatiels love to climb around their cage, the cage should have at least a few horizontal bars. Cockatiels, like any pet bird, require things to keep them entertained in their cages.  You will need to purchase:  Two food bowls and a water bowl. You will need need separate bowls for the dry and wet bird food (wet food will be items like fruit, cooked beans, etc.) A skirt for the cage to catch thrown seed. Lots of perches for the cage. Cockatiels like to climb and play so lots of perches will make your cockatiel very happy. You will notice that your cockatiel will choose one perch as his home base (the perch where he will sleep.) A bunch of toys for your Cockatiel to play with. Buy several toys and rotate them every week so that your bird isn't bored. Cockatiels love to chew, so toys like twig balls, or rafia and palm strips are best. Though not necessary, purchasing cleaning supplies, such as poop remover and a handheld vacuum, is a good idea. You will also need to purchase a cuttlebone for calcium; this is particularly important for female Cockatiels, who can get egg binding problems (females will lay eggs without a male; they'll just be unfertilized).
Summary:
Consider if a Cockatiel is the right pet for you. Purchase a cage. Purchase the other supplies you'll need. Buy extra supplies (optional).