Tight low back and hamstrings and shins

I have 2 questions:#1) I have very tight hamstrings and low back are there any streches that may help me become more flexable than the standed bend over and touch your toes. If so were can I see instructions on these exercises?#2)When ever I power walk/jog the muscles to my right of the shin bone tighten up bad how do I stech these out?