Sit upright on the side of the bed or on a chair.
Keep breathing and gently find your tummy muscles.
Look down and nod your head towards your chest.
Then bend down a little further moving through your lower neck
Then move through your upper back, still looking at your chest
Then move through your mid back
Keeping your bottom on the chair, move through your mid/lower back.
Keep looking down gently and breathing
Return through lower/mid back first
Then upper, then lower neck and eventually arriving where you started.
Try to move one bone at a time.
Try not to collapse, instead move lightly, keeping the back bones separated from each other instead of collapsing
Repeat x 5