@heycal

Below is video on pelvic tilts with knee drop.

And the ball with knee to chest

My PT says to go slow and should be a relief only exercise not painful. If anything is painful stop and adjust.

I do recommend also nerve glides to keep circulation and nerves active.

Example below:

16 Types of Nerve Gliding and Flossing Exercises
https://www.verywellhealth.com/nerve-flossing-in-physical-therapy-4797516
If you can go to PT the understands nerve damage and stenosis they can be helpful.

Best of luck