End of ROM and return. Smoothly, at a dignified pace.

No need to hold, but don't go crazy-fast either.

Avoid flexion you don't really need to do, but you don't have to avoid it all together. After all, doing it 10 times to the end of your flexion range didn't really cause you any trouble just now.

But do try the hip and lumbar extension 10 times every couple hours. There are many variations on this theme, so let me know if the standing back bend version feels like it loses effectiveness.