This incredible yoga pose stretches out your entire back, as well as your legs. It’s also accessible to anyone, from beginners to advanced fitness aficionados.

Start in a plank position, with your hands under your shoulders and your legs active. Pike up your hips and push them diagonally backward, straightening your legs. You should feel your entire spine stretch.

Send your shoulders away from your ears and feel your neck muscles relax as you push the ground away from you. Using your shoulders as leverage to stretch your back muscles even more.

You can hold here or “take your dog for a walk” by bending one leg, and then the other, and then alternate every few seconds. Hold your downward dog for at least one minute and take deep, long breaths you feel the stretch.

Whether you just did some cardio, focused on squats, or played a game of tennis, it’s important to stretch out those leg muscles. A runner’s lunge is a highly efficient stretching exercise that tackles your hamstrings, calves, and hips. You can also get a deeper stretch with every breath.

Start on all fours with your hands under your shoulders and your knees directly under your hips. Step one leg between your palms and stretch out the other behind you. You’ll activate your quadriceps as you lift your knee off the floor.

Using your palms and the ball of the foot behind you as leverage, push yourself off the ground and stretch deep. Maintain a straight spine and an open chest throughout as you hold the position for at least 30-60 seconds, and then switch legs.

You’ll feel the hamstring stretch in your front leg and the quadriceps and calf in your back leg. Take deep breaths in and out, and try to focus on stretching each leg as far as you can.

The hip flexors are the muscles at the very top of your quadriceps. They’re responsible for the flexion of your legs, meaning they help you lift your legs. Due to our modern, more sedentary lifestyles, our hip flexors tend to tighten up more than they should. This can cause your back to overcompensate, resulting in lower-back pain.

Most exercises—especially those you do on leg day—don’t really work in their favor, either. In fact, those types of routines tend to stress out your hip flexors even more, without increasing their range of motion.

This is why adding a hip flexor stretch after your workout can be so effective. It can improve both the blood circulation to these muscles, as well as their function.

Start in a runner’s lunge, dropping your back knee to the floor. Lift your torso and put your hands on your front knee. Take a big inhale, and as you exhale slowly, let your hips drop downward, pushing your front knee away from you.

You should feel the stretch in your back hip flexor, as well as your quadriceps. The more you allow your hips to drop, the more intense the stretch will be. Hold for at least a minute, carefully lift your torso up to exit the pose, and then repeat with the other leg.

No matter what type of workout you just did, your shoulders were most definitely involved. Stretching them out will help relieve any tension in your neck, the space between your shoulder blades, and your entire upper back.

Start in a standing or seated position, extend your arms in front of you, and then interlace your fingers. Take a big inhale, and then push your interlaced fingers away from you, stretching out your entire upper back.

You can let your head drop toward your chest to increase the stretch in your neck or simply gaze ahead. Hold for one minute, and then let your shoulders completely relax as you drop your arms back down to your sides.

Triceps Stretch

Another important upper-body muscle group we often forget to stretch is our triceps. This variation will also help open your chest and stretch the entire front area of your body.

Start in a standing or seated position and lift one arm toward the ceiling. Bend your elbow and let your arm drop behind your head.

Bend your other elbow and bring it down behind your back, as you try to grab the fingers of your other hand. If your hands don’t touch, you can grab your shirt or use a towel instead, as demonstrated in the video above.

Take a big inhale, and then, using the connection of your fingers or the force of grabbing your shirt, open your elbows and allow your chest to fully expand. Feel the stretch in your triceps and your entire chest as you exhale. Hold for at least 30-60 seconds.