Do 10 gentle pelvic tilts on the floor

Rock your pelvis to flatten and arch your lower back slightly.

Why it helps

This small movement wakes up the muscles around your lower back. It is slow and gentle.

How to do it

1. Lie on your back with knees bent.
2. Gently flatten your lower back into the floor.
3. Release and repeat ten times.

Make it easier

Do five tilts.

Make it harder

Hold each tilt for five seconds.

Stop if you feel pain.