Place the cushion on your chair in such away that the valve
is on the side (i.e. on the right or the left near your thigh).
Your legs are parallel and slightly opened, the soles of your feet are on the floor and your hands are on your thighs. Now move your pelvis slowly alternately forwards and backwards while you pump air from one chamber into the other. Then
stop in the middle for 5 seconds.
Repeat this exercise 10 times.
