The transition from Child's Pose to Cobra Pose offers an excellent method for replenishing spinal mobility while stretching both the back and front of the body. Emphasizing a slow, gentle, and controlled execution is key to benefiting from this movement.

Despite its intimidating appearance, the Jefferson Curl offers remarkable benefits in enhancing lumbar flexion and overall flexibility. This exercise engages the complete posterior chain, including the glutes, hamstrings, calves, feet, lats, and core.

The Plank Walkouts To Squats serve as an excellent mobility drill while also challenging the strength of the core, shoulders, hips, legs, and arms.

The Runner's Lunge Stretch aims to release tension in the hips, legs, and trunk, providing a soothing effect post-run or after any workout. This stretch targets the hip flexors, quads, glutes, and back muscles.