AREAS INVOLVED: Lower back, Hamstrings, Glutes
Sit with legs extended. Bend one knee up and out so that your foot is touching your knee.
Gently lean your trunk forward and reach down with both arms until a comfortable level of tension is felt. (Flattening the back will emphasize the hamstrings, rounding the back will emphasize the back.) Hold for ten seconds.
Gently reach farther forward until slightly more tension is felt.
Hold for ten seconds.