Before you follow this video, make sure you have learned to position your pelvis in neutral: https://www.octopusclinic.com/videos/07-foam-roller-on-floor-positioning-pelvic-neutral/

Great for dynamic stability, lower back mobility and strength, front hip mobility, gluts, and hamstrings strength. It’s indicated for SIJ instability, Pubic symphysis issues, reduced lumbar and thoracic mobility, weak gluts.

Keep a block between your knees and gently roll the spine and lift your bum, then slowly roll back down. As you can see at the end of the video, to level up the exercise, you can move into a single leg bridge keeping the other leg extended in front of you and your pelvis in line.

You can perform 6-8 reps for 2-3 sets.

Make sure you perform the exercise under the guidance of your physiotherapist.