Here's How: Keep your feet shoulder-width apart, coming into a low squat. For an easier modification, place your heels over a higher surface (as shown in the image). You may also place an exercise block under your buttocks for extra support. Keep your hands together in front of your chest and press your elbows against your inner knees. From here, lean your weight to one side (as shown in image A), then rock back to the other side (as shown in image B). Continue to rock side-to-side for 30 seconds.2. 3-Point Half Kneeling Mobility
Here's How: Set yourself up in a half kneeling position in front of a wall. You may hold onto a foam roller or a surface for balance if needed. Bend your front knee at 90 degrees, keeping your knee over the ankle, as shown in image A. Then lean your weight and hips forward until your front knee touches the wall (see image B). Hold this position for 5 seconds then return to starting position A. Repeat for another two times, this time angling your knee to the right and then, to the left. Repeat on the other leg.
Here's How: From a standing position, place a tennis ball under your foot. Roll the ball up and down. If an area of your foot is more sensitive to the ball's touch, hold the tennis ball there for a couple of seconds, adding more pressure with your body weight. Hold it for 30 to 60 seconds on each foot.