Stage 1: Early stage with emphasis on perception, breathing and mobilisation

Aim: To build and improve the connection and coordination between the diaphragm, ribs and pelvic floor

• Lie on your back on a mat and place your feet against the wall. Knees and hips should be bent at a 90-degree angle. Position a cushion or a rolled-up towel between your thighs and knees.
• Slowly build up pressure on the cushion, feeling the tension in your inner thighs. Keep your hip flexors and thighs relaxed.
  Tip: If you find this difficult, try pushing against the wall and down with both heels to activate your rear thigh muscles.
• Place your hands on the sides of your ribs. Breathe in deeply so that you feel the movement under your hands. Keep the rest of your body relaxed.
• As you breathe out, increase the pressure on the cushion, so you evenly build up tension throughout your abdominal muscles.
• Make sure that the position of your spine remains unchanged during the whole sequence.

Repetition: 5 x deep inhale and complete exhale. Intensify the exercise by holding the tension at the end of the exhalation for another 3 to 5 seconds before inhaling again.

Aim: To build and improve the connection and coordination between the diaphragm, ribs and pelvic floor

• Lie on your back with your knees bent and feet on the floor.
• Position your arms above your head on a roller without your ribs moving apart and your back losing contact with the floor.
• Apply gentle pressure on the roller, making sure that your chest and rib cage are still touching the floor.
• Inhale deeply without losing the pressure on the roller. As you exhale, the pressure on the roller decreases.
  Tip: If you find it difficult to hold this position, raise your arms higher on the roller or place a cushion between your knees and apply the same pressure as in the 90-90 breathing exercise. The tension in your inner thighs will help you activate your abdominal muscles.

Repetition: 5 x deep inhale and complete exhale. Intensify the exercise by holding the tension at the end of the exhalation for another 3 to 5 seconds before inhaling again.

Aim: To improve back mobility

• Sit back on your heels and place a roller or small exercise ball directly below your ribs. The roller will help you lower your ribs and move them towards your spine.
• Bend your upper body forwards, arms stretched out in front, palms facing upwards. Only extend your arms as far as your bottom remains in contact with your heels.
  Tip: If you find it difficult to bend so far forward, place a cushion (elevation) underneath your forearms.
• Now inhale deeply through your nose and exhale through your open mouth as relaxed and for as long as possible. Try to keep your upper abdominal muscles relaxed when doing so.
• As you inhale you will feel your back and shoulders stretch. The aim is to achieve an even curve of your spine.

Repetition: 5 x deep inhale and complete exhale. Intensify the exercise by holding the tension at the end of the exhalation for another 3 to 5 seconds before inhaling again.

Aim: To rebuild core stability

• Lie on your back with your legs bent and your feet hip-width apart (about a foot's width). Place your hands on the sides of your pelvic bones.
• Breathe in. As you breathe out, activate your abdominal muscles towards you, slowly lowering one knee to the side. Make sure that neither your pelvis nor your back or the opposite knee moves. Your body should remain completely stable.
  Tip: If you find it difficult to maintain the natural curve (gentle arch) of your back or if you find the supine position uncomfortable, place a small rolled-up towel under the small of your back.

Repetition: 2 to 3 x 10 repetitions per side.

Aim: To open up and relax the hips,and increase pelvic mobility

• Sit on the floor with your hands planted behind you.
• Keep your knees bent at 90 degrees and your feet on the floor.
• Lower each knee outwards in turn without exerting any extra force.
  Tip: To intensify the exercise, reduce the angle of your hips or try doing the exercise without your hands on the floor.

Repetition: 15 x per side

Aim: To rebuild core stability

• Lie on your back with your knees bent and place your hands on your pelvis.
• Notice the position of your back on the floor and try to keep your spine stable throughout the exercise.
  Tip: If you find it difficult to remain stable or you fall into a greater hollow back, place a rolled-up towel in the small of your back so that you have a firm point of contact with the floor.
• Activate your abdominal muscles inwards. Inhale into your back and sides.
• Each time you exhale, lift one foot off the floor in turn.
• Keep your shoulders and neck relaxed.

Repetition: 2 to 3 x 10 repetitions per side or as many times as you can correctly maintain the tension.

Aim: To improve core/pelvis stability

• Lie down on your side. Position your feet against the wall, the bottom foot should be approx. a foot’s width from the floor. Keep your knees bent at 90 degrees. Rest your head on your arm or on a cushion.
• Activate your abdominal muscles, tense your abdominal wall towards you.
• Exhale while lifting your top knee. Keep your back stable throughout the exercise. Make sure that your pelvis doesn’t roll backwards.

Repetition: 2 to 3 x 10 repetitions per side or as many times as you can correctly maintain the tension.