Do game drives wreak havoc on your back? Try these simple Pilates moves

Game drives are great but several hours in a vehicle rolling down bumpy roads can play havoc with your back.

Pilates instructor Leigh Crane has put together a quick routine you can do in your room — or on your private deck — either before or after your drives, or simply just to boost your spinal health and relaxation vibes. 

1. Lie down on your back and bend your knees. Your feet should be flat on the floor. Exhale and tilt your pelvis by engaging the abdominal muscles. Try to pull your belly button down towards your spine.
2. Inhale as you press your heels towards the ground and lift your tailbone. Raise your hips.
3. Hold for five seconds (or breathe five times) while digging your heels into the floor. 
4. Exhale as you roll the spine back to the floor.

3. SUPINE SPINAL TWIST

1. Lie on your back with your legs straight out in front of you. Exhale and draw your left knee into your chest and extend your right leg flat on the floor. Keep your left foot actively flexed throughout the pose. Inhale.
2. Exhale and cross your left knee over your midline to the floor on the right side of your body. 
3. Open your left arm to the left, keeping it in line with your shoulders. Rest your right hand on your left knee or extend it to make a T shape with your arms. Turn your palms towards the ceiling.
4. Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. 
5. On your exhalations, release your left knee and your left shoulder towards the floor.
6. Hold the pose for five to 10 breaths.
7. To come out of the pose, inhale and roll onto your back, drawing your left knee into your chest. Release both legs to the floor to neutralise your spine for several breaths before doing the other side.