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Step 1
Stand up straight with your feet shoulder-width apart and knees slightly bent.
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Step 2
Bend forward at the waist and reach down as close to the floor as you are able. Try to touch the floor, but don't push yourself if you do not possess the flexibility.
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Step 3
Stay in this position for at least 5 to 15 seconds and then return to the original position.
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Step 4
Remember to inhale as you bend down into the stretch and exhale as you come up.
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Step 5
Bring feet closer together if you want to increase the intensity of the stretch, but make sure that you are ready before you go to this level.
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Step 6
Repeat these movements at least 5 times.
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Step 1
Stand straight up and place feet 2 shoulder-lengths apart with knees slightly flexed.
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Step 2
Bend your right hand and touch your left foot, rotating the waist at the same time.
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Step 3
Return to your starting position and repeat, but with your left hand touching the right foot.
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Step 4
Perform 20 exercises, alternating the sides.
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Step 5
Rest for 2 minutes before you begin the next exercise.
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Step 1
Sit on the ground directly facing another person. It helps if you are both about the same height.
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Step 2
Hold your partner's arms or wrists, while he places his feet against the inside of your knees.
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Step 3
Lean back slowly and carefully pull your partner forward, stretching his legs and lower back.
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Step 4
Return slowly to your original position and repeat at least 4 or 5 times.
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Step 5
Reverse the positions and have your partner perform the stretch on you.
