Part three links trunk control, a flowing back stretch and calf mobility. Use the video as your guide and give each movement room to breathe.

Watch the original video on TikTok

Movements in this video

  1. Bird Dog: From a steady hands-and-knees position, reach one arm and the opposite leg away without arching your lower back. Switch sides.
  2. Child’s Pose to Cobra: Reach forward in Child’s Pose, then flow up into Cobra, moving only through a range that feels comfortable.
  3. Half-kneeling calf stretch: Keep the front heel down and lean forward to feel the calf stretch. Repeat gently rather than forcing a deeper position.

If a movement causes pain or you are working with a current injury, pause and get individualized guidance.

Stretch and strengthen series

Part 1 · Part 2 · Part 3

These are general movement ideas, not a diagnosis or treatment plan for knee or foot pain.