The exercise program lasts a maximum of 30 minutes. Intense exercise should not last more than 15 minutes. Excercises are performed in low tension and several repetitions. The necessary equipment is a gymnastics 
mattress, a towel, a big ball, a rubber band and 2 dumbbells (1-2kg).
- in four-legged support: Align your body in this position, your wrists should be straight towards your shoulders and your knees below the height of your hips
- exhale, bend your spine, turn your pelvis inwards (backward tilt) and your chin towards your chest. You remain in this position of stretching for a few seconds. With inhalation you return to your starting position
- in the same position as you exhale, lift your leg to hip height. With inhalation, lower your leg and repeat from your other leg
- we can add tires or even weights to this exercise that in addition to stabilizing the spine and shoulder girdle, we also have strength in the upper extremities
- in an oblique position with your back straight, having stabilized your pelvis with your lower leg stretched (if you can’t bend it at right angles) and your upper leg stretched, you raise it to hip height. The important thing is to keep your pelvis stable. And lower it until the heel touches the ground
- in a sitting position on a ball, knit the fingers of your hands and touch them to the back of your head. Your legs are open and your shoulders are away from your ears. Exhale and bend the torso sideways to the right. Be careful to distribute your weight properly on both buttocks. With inhalation you return to the center. In the same position you can use dumbbells or even rubber bands, for exercises strengthening both the upper limbs and the torso.