1.

Begin in a standing position with neutral posture, shoulders relaxed, hands on hips, feet at shoulder width, and looking straight ahead.  Slowly bend backwards and use your hands to push your pelvis forward.

2.

Continue pressing the pelvis forward until you can go no further or until it becomes painful.  DO NOT PRESS BEYOND THE POINT WHERE YOU FEEL PAIN!  Exhale and relax your abdomen, then slowly return to the starting position.