The standing forward fold does wonders for increasing the length of your hamstrings to boost flexibility. Beyond that, it works wonders for opening up the lower back, gradually stretching out the calves and Achilles tendons, and relieving pressure on the lumbar spine. For a bonus, try crossing your arms to add a gentle shoulder decompression into the mix, creating a fantastic full-body mobility combo.
Start standing with your feet hip-width apart. Inhale deeply, then exhale as you hinge at the hips, lowering your torso toward your thighs while keeping your back straight. Relax your neck, and allow your head to hang heavy. Hold for 30 seconds to a minute, breathing deeply. To release, slowly roll up through the spine to return to standing. Perform three rounds of 30 to 45-second holds.