Overstretch any tight part of your body in one go and it will hurt. It's just a stretch and it takes time.

1. To start off with, we recommend placing three pillows on a floor. This is because your spine can be really tight, and too painful to put much leverage on to start off with. You can gradually reduce the pillows to allow for a stronger stretch (it can take up to two or three weeks to get to no pillows).

2. Lie back with the equipment roughly between the shoulder blades.

3. Bring your hands up above your head, chin tucked in and knees up.

4. Your upper body will now be lying on the equipment, stretching out the spine in the opposite direction to all the forward bending that happens during a normal day.

5. Hold the position for roughly 30 seconds then slightly re-adjust, so you begin to work the equipment to the top of the back, up to shoulder level and out to the sides to stretch the rib hinges. Remember to keep your chin in and your shoulders relaxed, so that it stretches the pectoral muscles and you're getting a complete stretch.

We recommend doing this for several minutes every evening. It may take a few weeks for things to loosen enough for you to not feel soreness.