Part one of my stretch and strengthen series moves through the hips, hamstrings and lower back. Follow the video at a comfortable pace and breathe through each position.

Watch the original video on TikTok

Movements in this video

  1. Band-assisted hamstring stretch: Raise one leg and use a band to gently guide it closer while the other leg stays extended on the floor.
  2. Reclined leg stretch: Start with both legs raised, then lower one leg while keeping the other extended.
  3. Supine spinal twist: Use the band to guide your foot as you rotate, keeping your back supported on the floor.
  4. Supine leg opener: Open one leg to the side while keeping your hips grounded; extend the opposite arm for support.

This is a sequence to explore range of motion, not a test of how far you can stretch.

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.