No flexibility in your schedule? Rest assured, this stretching routine is quick—and its benefits are many.

The Routine

When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. To limber up, try the following quick head-to-toe routine created by Ashfaq Khan, a senior trainer at AK-Fitness, in Karachi. Do the complete series once daily. Deepen each stretch with every exhalation, and stop if you feel any strain or pain.

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