Standing Pike Stretch

Stand with feet hip-width apart and fold forward from your hips, letting your spine round and your head hang heavy rather than keeping your back flat the way you would in a hip-hinge stretch. Bend your knees as much as you need to let your lower back release instead of forcing straight legs. Let your arms dangle or hold opposite elbows, and let gravity pull your upper body down rather than actively reaching for the floor. You'll feel this mostly along your spine and the muscles running either side of it. Come up slowly, rolling up one vertebra at a time rather than snapping your back straight.