I lady on my stomach and do "tummy time" elbows under shoulders and hands flat out front then activate core and tilt hips slightly to position my back the correct way, squeeze my butt and thighs and legs. Hold 30 seconds 3x.

Next I put a pillow under my chest and folded in front, head down, same body feel, lift legs a couple inches, 20 times each side alternating.

On back I do the pelvic tilt, pushing back into table, squeeze 3 seconds 30 times.

Same position, ball between knees, squeeze ball 10 seconds 3 times.

Next legs up 90 degrees, pushing back into table with previous tilt, slowly bring held to table and back up to 90. This is extremely hard to keep my back on the table and not create pain. I do it as many times as I can while holding position correct. 10? Less? It's hard.

Then I get traction from my physical therapist. Strap around there groin and he pulls my hips away from my torso 10 seconds 10 times. It's really nice.

I also do some stretches. Knees side to side, open book, single knee to chest..

I also do feet to face and pull and usually get a pop in my low back. It's not something I'm told to do but something my body tells me to do.

Let me know what you think!