Hamstrings are 3 muscles connecting the hip and the knee joints. Their main function is to help bend knees, and they also help with hip extension.
When you struggle to bend forward or feel back pain, it may be due to tightness in the hamstrings but it can often be traced back to the entire back fascia.
Therefore it's helpful not only to stretch out the hamstrings but the back fascia too.
1.Forward fold with knees bent
2. Wide legged forward fold with dynamic stretch
3. Modified seated forward fold
4. Wide legged side stretch