The lower abdominals are extremely important for controlling the pelvis. Once you can perform 3 sets of 30 roll and unroll you can add this exercise into your program. With feet on the wall, work up to 3 sets of 50. When you are strong enough to take the feet off the wall, work up to 3 sets of 30.

Perform this exercise for 1-3 sets up to 10 repetitions.

Remember you have to have a muscle to stretch a muscle. Myofascial Perform the sequence for 30 seconds. Work up to 3 sets.

The base of the greater arm is responsible for 50% of pelvis dysfunctions. This is an important ELDOA to perform on a daily basis. Follow this ELDOA with the L5-S1 ELDOA.

During the ELDOA for the S5-Coccyx the steps are as follows. Pusch coccyx forward, contract pelvic floor, breathe in and swallow putting tongue on roof of mouth, breathe out maintain tension, breathe in maintain tension, breathe out relax the pelvic floor but not the spine. Continue to do this...

The ELDOA for L5-S1 is a great exercise to end all exercise programs. Take your time when you get onto the wall and let everything settle prior to performing the exercise.