The hamstring and quadriceps stretches are effective at alleviating low back tightness and improving flexibility in the lower extremities.
By performing resisted ROM exercises, you can increase your normal ROM very effectively. This video shows this technique specifically for the cervical spine, but it can be performed anywhere in the body to improve ROM.
The glute bridge exercise is great for activating the glute muscles. Using the block or foam roller between the knees during the glute bridge is very effective at maintaining pelvic stability and helping to avoid SPD in pregnant women.
The chin tuck exercise is effective for increasing the range of motion of the cervical spine and opening up the facet joint spaces for the improved nerve health.
The bird dog plank exercise is intended to increase core stability while engaging the shoulders and hips.
The cobra/child's pose exercise is excellent for decompressing the lumbar discs along with engaging the full range of motion of the lumbar spine.
The levator scapulae stretch can greatly reduce neck and upper back tension, as well as improve cervical spine range of motion.
This exercise focuses on engaging the diaphragm for deep breathing, thus getting full expansion of the lungs and assisting with pelvic floor stability.
The dead bug exercise is great for stabilizing the core while engaging the shoulder and hip ranges of motion. This exercise is a good complement to the bird dog plank.
The reverse crunch is an effective core strengthening exercise that puts minimal strain on the spine.
The donkey kick exercise is effective at isolating and activating the glute max muscles. The fire hydrant exercise activates the glute medius muscles.