I've been stretching for about half a year now on and off (with periods of couple months every day), with limited progress. Lately I've been trying to think critically about why my progress has been so slow, and I'm thinking that I either stretch too strongly, not strongly enough, or I'm just not consistent enough. 1. Any advice on finding the right tension level? I feel like when I don't feel the stretch strongly, I don't get very far. But then when I stretch to the point of very slight pain, I think it slows down my progress as well as I sometimes get leg pains the next day (usually hamstrings). I assume the muscle tenses up more than relaxes in that case. 2. My pancake is woeful - specifically, my lumbar flexibility. I just can't lean forward with my back straight.. I hold onto a sturdy prop for dear life to bring my back forward. Any stretches that target this area specifically?