Sit with your legs extended straight out in front of you and your chin on your chest. Place your hands palms down on the floor each side of your torso.
Now lift your hips till you are suspended with your hands and feet on the ground and your knees at a right angle. As you lift your hips tilt your head back as far as it will go.
Once you have reached horizontal with your torso add a tiny thrust and clench your buttocks.Now return to the original starting position and repeat ten times.
Now suspend yourself facing the floor on your palms and your toes with your back arched, body fully extended and your head back as far as it will comfortably go.
Now push your hips back and up till you are in an inverted V like position with the back of your legs being gently stretched. Also bring your head down onto your chest.
Return to the original starting position and repeat ten times.
If you find it too difficult to do ten repetitions of these exercise then just do as many as you can comfortably.
Gradually build up to doing ten each over a period of days or weeks by increasing the number of repetitions by one a day or one a week.
If for some reason you find these exercises physically impossible you can leave them out of your daily routine for the time being till you eventually find your body has changed and they become possible.