- Bend forward at the waist and let your arms hang toward the floor.
- Roll your back and your shoulders.
- Do not lock your knees.
If your legs are stretching too much, bend at the knee until the stretch is focused in your back. Do not worry about actually touching your toes -- just hang down until you feel a good stretch in your back. If you need more of a stretch, you can touch your toes or place the palms of your hands on the floor.
This elongates your spine and loosens your back from the shoulders to the lower trunk.