Quiet Sunday? Stand up and try this:

1. Forward fold (45 s): feet hip-width, soft knees, hinge at the hips and hang; let your head and arms dangle. Tiny bend in the knees is fine.
2. Single-leg hamstring (30 s each): place one heel on a low step or just ahead, toes up; hinge gently over that leg with a long spine.
3. Calf wall lean (30 s each): hands on a wall, one foot back, heel down, knee straight; switch legs.
4. Ankle circles (15 s each): lift one foot and slowly circle the ankle both ways.

Move slowly, breathe, and stop if anything hurts.

— Flexor App for stretching