Place the pillow on your chair in such a way that the valve is
at the front (i.e. between your thighs).
Your legs are parallel and slightly opened, the soles of your feet are on the floor and your hands are preferably on your hips. Now move your pelvis slowly alternately right and left while you pump air from one chamber into the other. Then
stop in the middle for 5 seconds.
Repeat this exercise 10 times.
