Stand upright with your feet shoulder-width apart.
Keep your knees slightly bent to avoid strain on the lower back.
Starting from the standing position (as seen in the first image), slowly bend forward at the waist.
Lower your upper body towards your feet, with arms hanging down loosely (this motion is illustrated from the second to the fourth image).
Bend as far as you can while keeping your legs straight but not locked. Your hands should approach or reach your feet, depending on your flexibility.
Hold the position briefly to feel a stretch in your hamstrings and lower back.
Slowly roll your body back up to the starting position, stacking one vertebra at a time with your head coming up last (as shown in the transition from the fourth to the first image).
Repeat the movement for the desired number of repetitions and sets.
Make sure to perform the exercise with a controlled motion to prevent injury, and do not bounce at the bottom of the movement. Remain mindful of your body's limits, and gradually increase your range of motion as you become more flexible.
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