On waking and on lying down:-

1) Hug each knee, then both.
2) Bend up and rock knees sideways.
3) Lift each leg straight.
4) Rest on knees and elbows in a ball.
5) Straighten arms and stretch backwards.

Standing:-

1) Swing each leg forwards and backwards.
2) Bend sideways.
3) Turn at the waist.

Neck and Shoulders:-

1) Turn neck each way.
2) Bend neck sideways.
3) Bend neck forwards and backwards.
4) Shrug and roll shoulders.
5) Circle arms around.

All exercises should be done three times each way and repeated once or twice, gradually increasing the stretch.

In addition, to relieve pain apply HOT and COLD water via a shower or sponge in the ratio of 3 mins hot to 1 min cold, repeated three times, until relief is felt.