Sit on a chair and slowly bend forward to glide your arms in between your knees under the chair.
Control the pace of the forward bend by gently pressing your arms against your inner thighs.
Reach under the chair with both arms and allow your lower back to stretch.
Breathe in and out during the stretch.
To come back up, bring one hand on your foot and use this as a support to bring your other hand just above your knee.
Use the hand on your knee to push yourself back into a seated position.