1. Start in a standing position with your feet hip-width apart and arms by your sides.
2. Engage your core and keep your back in a neutral position.
3. Slowly bend forward at your hips, allowing your head to move toward the floor. Keep your knees slightly bent to avoid strain.
4. Extend your hands down towards your feet, reaching as far as possible without causing discomfort.
5. Allow your neck to relax and your head to hang freely, deepening the stretch in your lower back and hamstrings.
6. Hold the stretch for 15 to 30 seconds, breathing deeply and maintaining a sense of relaxation throughout your body.
7. Avoid bouncing or sudden movements, and gradually come back up to a standing position if you need to release the stretch.
8. Repeat the stretch 2 to 3 times, attempting to reach a little further each time as your flexibility improves.
Please ensure to perform the stretch within your comfort limits and avoid straining. If you have any back problems, consult a healthcare provider before attempting this stretch.
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