Been sitting since breakfast? Stand up and try this:

1. Hip flexor stretch (30 s each side): step one foot back, tuck your tailbone slightly and shift your hips forward until you feel the front of the back hip open. Keep your chest tall.
2. Calf stretch at the wall (30 s each side): hands on the wall, back heel down, back knee straight.
3. Standing hamstring hinge (30 s): heel of one foot on a low step, back flat, hinge forward from the hips. Switch sides.
4. Ankle circles (20 s): 10 slow circles each way per foot.

Breathe slowly, no bouncing, and stop if anything hurts.

— Flexor App for stretching