Exercise 2:-

2) Cross-Legged Rock

This exercise will relax your lower back muscles and help your pelvic floor muscles to become more supple.

1. Sit cross-legged on the floor with your back slightly rounded.
2. Put your hands on your knees and press towards the floor, spread your thighs and relax.

Note: You are doing this exercise correctly when your body moves forward slightly when you press and return to your body's original position when you relax.