This relaxed hamstring and back stretch is great for decompressing your spine, Kathleen told POPSUGAR. She recommended bending your knees as much as you need to in the beginning, focusing on getting your chest against your thighs to stretch your back. Then, you can start to straighten your knees a bit to extend the stretch to your legs.
Stand with your feet hip-width apart.
Take a breath in, and as you exhale, hinge at your hips, folding over your thighs.
Bend your arms and take hold of opposite elbows.
Keep your weight pressing forward as you enjoy this stretch for the lower back and hamstrings for 20-30 seconds. Gently sway your torso and nod and shake your head to release tension in your neck.