Learn how to do this Pilates hip roll the correct way.
It can’t be easier, however, before engaging into any kind of physical activity, you should consult a doctor.
Lying on back, pelvis and spine in neutral position. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down.
To prepare, inhale...
And initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades (weight should not be resting on neck). Do not arch lower back.
And keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed.
And return spine to starting position.
Complete 3–5 repetitions.