If there was one stretch that I would recommend for the majority of people then it is the pancake stretch.
Simple, effective and progress can be seen and felt quickly.
Some people will find that they really struggle in this position and they cannot get sat upright far less leaned forward…please check the comments for a variation of this stretch that might be easier for you.
Hold this stretch for 3 to 5 mins.
Do not bob.
Just lean into it.
Don’t force it.
Take a deep breath in and on the exhale try to lean a little further.