Lakukan peregangan punggung sambil berdiri dan melengkungkan tubuh ke belakang. Lakukan peregangan punggung sambil berbaring menelungkup. Lakukan peregangan otot sisi tubuh untuk melenturkan otot secara menyeluruh. Sentuhlah jari kaki dengan tangan sambil berdiri tegak untuk meregangkan otot punggung, paha belakang, dan betis. Lakukan peregangan sambil menekuk sedikit kedua lutut untuk meregangkan otot secara menyeluruh.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Put your hands on your lower back. Tilt your self back at the waist, lengthening the muscles. Make sure to keep your knees straight while doing this stretch. After a couple of seconds, return to the starting position. Repeat this stretch 2-10 times. This is a good stretch for back pain. Good news! You get to lie down for this stretch. Get down on your stomach with your arms to your sides and turn your head to one side; that's it for the first part of this stretch. Just relax. Then, after a few m