tennis ball stretch
Sometimes a stretch is just not easy to do, like during pregnancy. Periodically Dr. McKay will advise rolling on a tennis ball to help loosen the muscles. The tennis ball is usually easily available and less aggressive than rolling on a harder ball and more specific than a foam roller. This stretch can be done at the buttocks, as well as the lower or mid back.
Lie on your back on the floor or on the bed.
Use a tennis ball.
Place the ball under your sore area, lift your body on top of the ball and gently let your weight down on the ball for a few seconds.
Move the ball slightly and repeat.