For the Bend Overs, stand up tall with your feet close together. Next, simply bend over and reach for your toes. But, we want to place the spine in two different positions to put emphasis on different muscles. First, reach for your toes while keeping your back straight. This can be done by keeping your head up and holding your shoulders back. Second, after adequate stretch with a straight back, dive your head down and reach your shoulders and arms as far down as possible. This position will extend your spine and put a forward bend in your back. Hold both of these positions for the elapsed time.
These two stretches primarily focus on the hamstring muscles. With a straight back, the stretch is focusing on the hamstrings, gluteal muscles, and muscles of the low back. When the back bend is added, the muscles of the spine become involved and the hamstrings are put into a deeper stretch.