ok these are for the back area - behind ribs. they 'create room' there and stretch it out...

1. Lie on bed with hands above head (hold onto opposite elbows) - lie as flat as possible
Legs should be up (Knees bent and feet on bed) and together. Push legs together to each side so you twist your back. Hold there for a few seconds. Repeat 3 times per side. Do this 3 times on each side twice per day (when you wake up and before bed). Once this is working you can make i tmore intense by doing on the floor so you get more resistance.

2. Deep squats - get into a v deep squat with feet flat on the ground. Do this close to a bed. Reach forward and hold onto the bottom of the bed so you stretch your upper back. Hold for 10 secs. Repeat 3 times. Build up the hold time until you can do 1 min at a time by the end of preg.

I hope these make sense - not easy to explain! They do provide some relief and I find if i do them more often the pain is less intense.

Physio also recommends heat for pain relief and floating in a bath. And when I swim I try to do a lot of laps with a kickboard and reaching v far out to also create space in rib area.