When you sleep, Use the hardest possible bed and hard semicylindrical pillow.
Swing your hips horizontaly like fish swimming about 1min.
Lie on your back and rise your arms and legs.
Then shake your arms and legs about 1min.
Lie on your back and join your hands and feet.
Then slide your hands and feet horizontaly about 10 times.
When fish, rest with your hands and feet drawn in about 2min.
Sit down japanese style and swing your upper body centering on your hips about 10 min.
When you are incline position, pump your abdomen.
When you are upright position, shrink your abdomen.