Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.
If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.
As you become more flexible, try reaching farther in each exercise. But don’t go so far that it hurts.