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Slowly mobilising spine side to side within pain free range. Try 15-20 each side and repeat as needed.  

Starting at top of squat holding for 5-10 seconds and progressing deeper, once at deepest hold for 15-30 seconds.  

Focus on balance and posture. Hold the stretch and mobilise upper body for 3 repetitions.  

In a lunge position, leaning body forward - play with bodies position to focus on location and hold for 30 seconds. Repeat on other side.  

Feet flat, pelvis steady and push up. Focus on pushing through glutes, 1 set of 6-7 reps with a 3 second hold at the top.  

Remember to hold at the top of the clam for 3 seconds. Aim for 2-3 sets of 6 reps.  

Lean into the stretch to a comfortable point and hold for 30 seconds. Repeat on other side.