AT first my last PT did not give me an exercise program, except for couple of movements to regain the mobility in my lower back. However, I was in a lot of pain. For the 1st week I wasn't allowed to do anything as the SI joint kept moving. When it became more stable I progressed to riding my bike on the trainer, then to going for walks. When things calmed down I was allowed to ski. At the end of PT I had the spine mobility movements, 1 exercise to address the hip asymmetry and bridging.

For the pain she did what she called "cross-friction" massage over the SI joint, no other massage.

My new PT has given me exercises for the "smaller" muscles in the glutes, hip flexor and T-Spine mobility. He also said that bridging is " a very good" exercise for me but I have to be careful of the position of my low back.

I've found with better posture and lower back mobility the TA and RA muscles activate on their own. I avoid crunches.