Step 1: Warm-Up
Step 2: Touch Your Toes
With both feet parallel to one another, slowly bend at the hips and try to touch your toes with your finger tips. To do this stretch properly and to get the most from it, don't bend at the knees, keep your legs straight. If this is painful to do, you may be reaching to far, just ease up a bit. It is important not to bounce when reaching for your toes.
Hold this stretch for 30-60 seconds and move on to the next stretch.
Step 3: Spread Um'
Again, hold for 30-60 seconds and carry on.