Floor Hamstring Stretch
This hamstring stretch is a good option for people who have back problems or feel and discomfort when bending from the waist, since the back is stationary and only the leg moves.
Start lying on your back and bend both knees, keeping your feet flat on the floor. Then lift one leg off the ground until your knee is over your hip. This is the leg you will be stretching and there are a few ways to increase the hamstring stretch.
The straighter your leg, the more the hamstring stretches, so the first step is to slowly start straightening your leg, but stop before your knee becomes locked. If your leg is almost straight and you still don’t feel much of a stretch, you can pull your stretching leg closer to your body (bending at the hip) and the more you pull it, the more it stretches.
Another change that increases the stretch it to straighten the non stretching leg until it’s flat on the ground. This is only recommended if the other increases don’t stretch enough and you don’t feel any discomfort. Straightening the other leg increases tension in the low back, it’s not recommended for people with back problems.