Sit up straight on the edge of the bed.
Round your back, slumping your body, and drop your chin down.
Start with your knee bent and ankle relaxed.
Straighten your knee and pull your toes up towards you.
At the same time lift your head up, keeping your back slumped throughout.
Immediately bend your knee and relax your ankle, and look down to return to the start position.
Do not push into pain or tension, and keep the movement fluid.