Improving flexibility is an important part of any fitness regimen, offering a host of benefits for your body and overall wellness. Flexibility training can enhance your range of motion, alleviate muscle tension, and even help prevent injuries. It’s an essential component of any well-rounded fitness routine, and the good news is that it doesn’t have to be complicated or time-consuming. Here are ten simple exercises that can help you improve and maintain your flexibility.

Start your flexibility routine with a basic forward fold. Stand with your feet hips-width apart and fold forward, reaching for your ankles or the floor. Hold for 30 seconds, releasing any tension in the back of your legs. This simple stretch targets the hamstrings and calves and is a great way to begin your flexibility practice, helping to loosen up the entire back line of your body.

Next, try a child’s pose to open up your hips and shoulders. Kneel on the floor with your knees wider than your hips and fold your upper body forward, resting your forehead on the floor or a block. Extend your arms by your sides and breathe deeply in this pose for a minute or so.

Downward-facing dog is a classic yoga pose and a full-body stretch. Start on your hands and knees, then tuck your toes under and lift your hips toward the ceiling, creating an inverted V-shape with your body. Keep a slight bend in your knees and press firmly into your hands. Hold this pose for a minute, feeling the stretch in your hamstrings, calves, shoulders, and spine.