Here is a series of exercises that I use to help me stay flexible. I do some of these exercises while I am still in bed, some I do while carefully taking a hot shower, the rest I do as I can during the morning. I know that exercise is the last thing you feel like doing when your muscles already hurt, but I know from experience, exercising is a must. I am not talking about raising your heart rate through aerobics, but gentle stretching to relax tense muscle tension.
Here's how I do it:
Lay on your back in bed, or on the floor.
Press lower back against bed; arch pelvis up; shoulder stay on bed
Repeat 2-5 times
Lay flat in bed, legs straight, pull knee to chest and gently pull with hands, hold for 2-5 seconds, release slowly, repeat with other leg.
Stand with feet slightly apart for balance. Raise shoulders up, hold for 5 seconds, release. Repeat 2-5 times.
Squeeze shoulders together in front, hold 5 seconds, release.
Squeeze shoulders together in back, hold 5 seconds, release.
Stand with feet apart for balance, hands at sides.
Slowly bring your arms upwards as high as you can go. Breathe in deeply as you raise your arms up. Bring arms straight out to the side and push, like you are pushing against a wall. Repeat 2-5 times.
Stretch one hand upward and above your head. Lower hand and repeat with other hand. Do 2-5 times.
Let neck drop to your chest, rotate to the right, back and left, then repeat in other direction. If you feel any dizziness, STOP!
Raise and lower each leg 10 times. Lie on stomach and firmly press abdomen into floor, hold and then release.