1. Lying on the floor, if possible, or a bed, start by just lying with knees bent and feet on the floor/bed – wait a couple of minutes in this position until your spine settles.
2. Then from here, draw your knees onto your chest gently, until you feel your spine stretching. Again, take it slowly, let everything settle. Then, right hand on right knee, and left hand on left knee, as you breathe out squeeze your knees closer onto your chest, as you breathe in, extend your arms a bit and loose your knees away from your chest, then repeat for a few minutes.
3. Next try a supine spinal twist, knees bent and feet on the floor/bed with your arms out at shoulder height, drop both knees over to one side, and then the other. If you struggle with this, use your hands to help support your knees into position.
Have a go with these, take it slowly, and do a few minutes of each one, then go through them again – as the muscles release they will ‘let go’.