1. Stand forward and bend: put your feet together, put your hands on your thighs, and bend forward slowly so that your fingers touch your toes as much as possible. Hold this position 10-30 seconds, and then stand up slowly.

2. Sit forward: Sit in a chair, straighten your legs, bend forward slowly, and try to let your fingers touch your toes. Hold this position 10-30 seconds, and then stand up slowly.

3. One-legged squat: stand, lift one foot backwards, and bend your knees until your thighs are parallel to the ground. Hold this position 10-30 seconds, and then repeat with the other foot.

4. Stretch your legs in a sitting position: Sit in a chair with one leg straight and the other leg bent. Bend forward slowly and try to let your fingers touch your toes. Hold this position 10-30 seconds, and then repeat with the other leg.

5. Stand against the wall: lean against the wall with your feet shoulder width apart. Bend forward slowly and try to let your fingers touch your toes. Hold this position 10-30 seconds, and then stand up slowly.