Please follow and perform in this order for the best outcome.
1. Spinal flex - Sit in a cross-legged position or in a chair on the edge of it. Place hands on your knees and begin flexing the spine forward, lifting and opening the chest and rounding the back as you rock back- begin slowly. As you come forward keep the chin level with the floor and as you flex back - do not tuck the chin. Continue 1-3 minutes.
2.Cat/Cow - on your hands and knees, align hands under shoulders, knees under hips, legs parallel. Inhale, push through your hands and round the back as a cat hissing, inhale and bring belly down towards the floor, head comes up. If needing to stand, bend knees slightly with hands on knees, inhale bring chest forward and exhale roll the back similar to spinal flex.
3.Side stretches - standing, inhale one arm up and near the ear, exhale stretch over the head, inhale bring back to stading tall and exhale arm down. Do other side. For stretching forward, inhale both arms forward and back behind ears a bit (small backbend) and as you exhale bring arms forward, bend knees some and swing arms back towards hips as head comes forward. Inhale up, exhale down.
4. Sequence of Down dog to Up dog or at the wall Down dog.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. You can keep the knees slightly bent or straighten to your comfort level. Next, Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the extension of your whole body.
From this position, bring your head up and look forward as you slowly lower your hips down towards the floor, bend the knees to the floor and bring the hips forward as you look up at the ceiling.
For Wall dog or chair dog, simply step back and with hands on wall or back of chair, bring head down until your back is flat like a table top. Hold for 30 seconds to 45 seconds building up to 1 minute.
5. Neck rolls or nose circles - sit in an easy pose, bring chin to chest and slowly roll right ear to right shoulder and continue rolling head back and over to the left. Do 3X each way. If your neck is tight, then with head facing forward, look up and begin to rotate nose clockwise making a complete circle. Again, 3 X one way and switch.
Herbs and Things
Have tried most of what I write about in these articles.