Part two combines gentle mobility with a little strength work. The movements shown are Happy Baby, banded glute bridges and Cat-Cow.

Watch the original video on TikTok

Movements in this video

  1. Happy Baby: Bring your knees in and gently rock from side to side, letting your lower back settle into the floor.
  2. Banded glute bridge: Lift with the pelvis leading, press your knees outward against the band, then bring them back in and lower slowly without over-arching your back.
  3. Cat-Cow: Begin on hands and knees. Move between an open chest and a rounded spine while breathing and pressing through your hands.

Move slowly enough to feel the difference between the stretch, the lift and the spinal movement.

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.