hi! i have all my splits plus over splits down but i have almost no back flexibility and i have no idea how to properly stretch it to actually make progress. every stretch i have seen online that is “beginner” hurts me badly to do and i can hardly manage holding them for 30s but when i dial them back more i feel no stretch. i’m not sure what im doing wrong but back stretching just feels so different from splits, my splits never really hurt like this and i always had a solid grasp on when it was hurting me vs stretching me. mabye i need to warm up my back better? any advice is appreciated! so far all i can manage is holding bridges for barely 30s and doing cat/cows so id love some more ideas for basic stretches and warmups that will actually help me feel a stretch.