Lie down on your back with your knees bent feet flat on the floor.
Place your hands on the bones of your pelvis at the front.
Tilt your pelvis backwards and then forwards and then back to find the central place or “neutral spine” where any discomfort in your spine is at a minimum.
As you do this your tailbone will come off the floor slightly and then flatten back down onto the floor.
Slowly draw up your pelvic floor muscles and your lower stomach muscles in, towards your spine, as though you were doing up a zipper.
Repeat this process to get used to finding the spot that is most comfortable for you.
Gently hold this muscle contraction for the required duration.
Continue to breathe deeply throughout this exercises.
