1. Tensor fascia lata (TFL) & quadriceps stretch stretches key pelvic muscles that affect pelvic rotation and contribute to back pain. It also develops lower abdominal strength to resist pelvic rotation caused by tight thigh or pelvic muscles.
2. All-fours rocking stretch passively restores normal pelvic and spinal mechanics.
3. Forward-bend stretch stretches tight paraspinal muscles.
4. Wall slides develop core muscles for greater control of the lower spine while standing.
5. Heel slides develop core muscles for greater control of the lower spine.
Find out more about this book:Fixing You: Back Pain During Pregnancy: Self-treatment for sciatica, back pain, SI Joint or pelvic pain, and advice for abdominal strengthening post partum.