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Feet flat on floor, slowly drive hips up and down. Aim for a 3 second squeeze at the top repeat for 6-7 times for 2-3 sets.  

On back, pull knee up and across the body looking for a gentle stretch, 5-6 deep breaths and release.        

Standing up, using the arm as a lever, push down for 15-30 seconds and swap sides.  

Leaning into the chair, slowly move over the top of the chair 10 times.  

Head up, chest up and stretch for 30 seconds each side daily.  

Position towel, perform 3 sets of 8 repetitions then re-position and perform again.  

Work on deep breathing and side bending; 10-15 each side.