Wabo, susan? semi supine is a really good position to know.
had a look at youtube but clips aren't great, lots of variation. This is except from the pdf I mentioned, how I got shown. You could sit for 30 seconds, 3-5 minutes, however much time you have, a few times per day especially if any aches.
"Semi supine
Simply lie down on the floor (a bed will not do) with your knees up and a few books under your head. That’s doing it but how do I get there?
Getting there
1. Get your books.
2. Sit on the floor and put the books behind you.
3. Draw your feet up as close to your bottom as you can get them, holding your legs with your hands.
4. Allow your head to drop forwards as far as it will drop. Don’t pull it or force it — just drop. Also, allow your back to curl forward as much as it wants. Don’t try to be
straight.
5. When you’ve done all that (and not before) then let go of your legs.
6. Leaving your feet on the ground and your head dropped forwards, roll back.
7. Roll back as fast as you dare …keeping your head forwards the whole time.
8. Only when your head touches the books should you stop keeping your head
forwards. Keeping your head forwards stretches your back. If you let it come back
and lose your stretch, your lying down will be a lot less useful.
So I got there. How do I get up?
To get up, roll over — like a cat. Look where you’re going to roll. Then let your head turn. Then your shoulders, then your hips. Your legs come last. That’s important."
I probably had 6 sessions at £50 (yikes!) so you're getting the best bit for free.
Great exercise if you are often sat in office chairs for most of the day, have neck/ back problems, also things like headaches & migraines since you get rid of a lot of tension.
Good session DtF, fast last mile. Getting faster?
