Do 8 gentle back extensions on the floor

Lie face down and lift your chest and arms slightly.

Why it helps

The muscles along your back help you sit and stand tall. Small lifts wake them up without heavy effort.

How to do it

1. Lie on your stomach with arms stretched forward.
2. Lift your chest and arms a few centimetres, looking at the floor.
3. Hold two seconds, lower slowly, repeat eight times.

Make it easier

Lift only your arms.

Make it harder

Lift arms and legs together for three seconds each.

Stop if you feel any pain in your lower back.