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Whether or not you’re crushing HIIT workouts as often as you’re tossing back summer beers, stretching and self-myofascial release are so important for a body that runs smoothly.

Since most of our days are spent hunched over a computer in our living rooms (or offices, if you’re one of the few that still rock up there), stiff joints and tight muscles are part of the norm. That’s where mobility comes in.

“Mobility is something that will improve your overall fitness goals and daily activities,” says Daury Dross, lead instructor at the Fhitting Room in NYC.

“I myself have three bulging discs in my back from a car accident and was told I could never again do back-loaded squats,” says Dross. “But incorporating exercises like these into my daily stretching routine changed that and made me feel great again.”

Bonus? Dynamic stretching amps up blood flow and may even help power muscles for better performance.Manoel ME, et al. (2008). Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. DOI: 10.1519/JSC.0b013e31817b0433

We tapped Dross for some unique moves that’ll reach those hard-to-hit (but always sore) muscles. Check them out to limber up.

Sometimes, it’s about way more than just getting up to stretch your legs.

1. Blackburn

Targets: Shoulders and lats

Imagine trying to take flight, but horizontally.

  1. Lie facedown with arms at your sides, elevated above your glutes, with palms facing up.
  2. Swing arms toward the top of your head, rotating palms during the movement so they’re facing down at the top.
  3. Return to the starting position. That’s 1 rep. Repeat for 4 sets of 12 reps.

Here are 16 more stretches that can bring mobility to your shoulders.

2. Origami stretch

Targets: Chest, shoulders, lower back, and quads

Fold yourself into new shapes to feel a deep stretch.

  1. Start seated with legs extended in front of you.
  2. Cross right leg over left knee, placing left foot on the floor.
  3. Grab hold of right knee, then lean back to lie down, pulling right knee with you (you can drop right shoulder for a deeper stretch).
  4. Bend at knee to grab left ankle and bring it toward your glutes for a quad stretch. Hold for 30 seconds, then repeat on the other side — and voila, that’s 1 set. Do 2 sets.

If you’re into full-body stretches that engage a bunch of different areas, yoga may well be your bag — we rounded up a few poses to get you started.

3. Lower back knee drop

Targets: Lower back

Back stretch’s back, alright?

  1. Start seated with knees bent and heels on the floor in front of you.
  2. Place hands behind you, with palms facing down and fingertips facing your glutes, keeping a slight bend in elbows.
  3. Drop both knees to the left, stacking them at the bottom of the movement.
  4. Hold for 30 seconds, then repeat on the other side. That’s 1 set. Do 2 sets.

Need more lower-back stretches? We’ve got your back.

4. Piriformis massage

Targets: Piriformis

The piriformis is a small muscle located deep behind your glutes that connects your lower spine to your femur, functioning at your hip. It’s a hard spot to reach — but this massage may help.

  1. Start seated with legs extended in front of you.
  2. Using right hand, pull left knee up toward chest and cradle it in your right arm like a baby (there, there). Your shin should be parallel to the floor.
  3. Stretch left arm straight out to the left and rest fingertips on the floor as you gently lean back and to the left, putting weight onto the upper/outer portion of your glutes.
  4. Roll around in a circular motion here until you feel pressure on your piriformis. If you’re tight, you’ll know it when you feel it!
  5. Once you find your piriformis, roll around on it for 30 seconds, then repeat on the other side to complete 1 set. Do 2 sets.

Not sure how flexible you are? Here’s how to work it out.

For when it’s pain-in-different-bits-of-your-leg day.

5. Calf massage

Targets: Calves (duh!)

Forget the typical lean-against-a-wall calf stretch: That’s old moos. The next time your calves are screaming, try this instead.

  1. Start in tabletop position, with wrists under shoulders and knees under hips.
  2. Place left knee on top of right calf.
  3. Gently press knee into calf muscle and make small circles to massage, starting clockwise. Then switch directions.
  4. Repeat these steps for 3 sets of 30 seconds on each leg.

Here are the best ways not to skip leg day at home.

6. Dynamic side lunge

Targets: Hips and hamstrings

Tight hamstrings are no fun at all. Loosen them up with this deft maneuver.

  1. Start in a wide stance with toes angled outward.
  2. Send hips back and shift all your weight to the right side, lowering into a side lunge. Allow left toes to come off the floor and point up.
  3. Push through right heel and shift your weight to the left, then repeat on the opposite side for 1 rep.
  4. Repeat this for 30 seconds of continuous movement — that’s 1 set. Do 3 sets.

Get to know lunges. They’re a beast, but they can really boost your fitness game.

7. Cross-leg stretch

Targets: Hip flexors and inner thighs

It may look a little funny, but it works.

  1. Start lying faceup.
  2. Draw knees to chest, then cross one leg over the other while simultaneously grabbing your ankles with opposite hands.
  3. Pull both legs toward chest and out again until you feel the stretch in your hips and legs.
  4. Hold the position for 30 seconds for 1 set. Do 3 sets.

8. Frog stretch

Targets: Hips

If you’ve got tight hips, this one can be a killer — in a good way.

  1. Start on all fours on a cushioned surface, like a yoga mat, rug, or grass, with wrists under shoulders and knees under hips.
  2. Spread knees wider than hip width, turning toes out. Slowly send hips back between your feet to feel a stretch deep in your hips.
  3. If it’s too intense, support more of your body weight with hands and upper body and ease back slowly until you gain more flexibility.
  4. Hold for 30 seconds for 1 set. Do 3 sets.

You might be feeling hip pain (and no, they don’t lie). We rounded up 14 ways to stretch them out and strengthen them.

9. Hamstring sit-back

Targets: Hamstrings, calves, and hips

Yes, this is a “sit-back,” but without the “and relax” attached.

  1. Start on all fours, with wrists under shoulders and knees under hips.
  2. Extend left leg straight out to the left, with toes pointing up.
  3. Send hips back to your right heel, shifting all your weight to the right side. You should feel a stretch along the back of left leg.
  4. Hold for 30 seconds, then repeat the whole shebang on the other side to complete 1 set. Do 2 sets.

If you’re a gym bunny, avoid these four machines, including the seated hamstring curl.

10. Hip opener

Targets: Hips

Loose lips sink ships, but loose hips mean you can saunter down the road feeling great. We know which one we prefer.

  1. Start in a high plank position, with wrists under shoulders and core tight.
  2. Bring left foot to the outside of left hand, then weave hand around the back of foot, placing it on the left side (this helps you go deeper than a traditional hip-opening stretch).
  3. Lean into your left hip by shifting your weight to the left while keeping right foot in place.
  4. Hold for 30 seconds, then repeat on the other side. That’s 1 set. Do 2 sets.

We rounded up 11 more ways to keep those hips nice and open.

11. Wide-step hamstring stretch

Targets: Hamstrings

Like your usual hamstring stretch but with a twist — quite literally.

  1. Stand with feet slightly wider than hip width.
  2. Cross right foot over to the left as far as possible (there should be a gap between your feet).
  3. Hinge at hips to bend over and reach for right toes.
  4. Lower as far as possible. If you have the flexibility to keep your legs straight, do so — that will maximize the stretch.
  5. Hold for 30 seconds, then repeat on the other side to complete 1 set. Do 2 sets.

A hamstring stretch can also help you with runner’s knee — learn more about runner’s knee here.

You can try these stretches anywhere. For improved mobility and flexibility, or even just to get rid of that soreness that can come from sitting at a desk all day, these will have you covered.

Many thanks to Daury Dross for his expert guidance and GIF modelling. Be sure to check out the Fhitting Room if you’re in the NYC area.

Stretching is important, but a whole class on it? We give you the flex on whether stretching classes deliver the goods.