Lie on your back with your knees bent and feet flat on the floor. Place both of your hands behind one knee, then slowly pull your knee towards your chest until you can feel the stretch along your lower back and through your hip. Hold, then return your leg to its starting position. Repeat with the other leg
Lie down on your left side on a flat, firm surface. With your shoulder under you, bend your left arm at a 90-degree angle. Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder. Hold the movement for 30 seconds and then relax for 30 seconds.
I can talk based on my experience.
For your back you can try to stand straight with your arms above your head and slowly going down to reach your toes. After that go back to the initial position, imagine to grab the sky with your hands and gently lean back till you feel something is losing its tension.
Also try exercises where you're laying on your back and you (gently) move one muscle of it at a time. Try to move your legs instead of your bust so that the movement would be passive and the muscles won't be tired.
2. Put one arm through the gap between the opposite arm and leg
2. Put that shoulder down on the floor and lift the opposite arm
Go as far to both side as you can and you might hear a click since your bones are being stretched and that works for me👍🏽
Now, to start with the neck and shoulders specifically, I recommend:
1. Neck rotations both ways
2. Shoulder rotations both ways
3. Scapular squeezes
4. Wall angles
5. I don't know the name, but holding your head to either side, forward and backwards with your arm, NOT PUSHING IT DOWN, just let gravity do it's thang.
Then, we move down to the uppe middle back and obliques. (sides of tummy, which lead into your back muscles. I recommend:
1. Overhead arm stretches for both sides
2. Chair twists/Russian twists
For your middle to lower back, I recommend:
1. The cat cow
2. Knees to chest on both sides separately
I'm not an expert, I just love stretching and amd a yoga fanatic. But always do what feels best for your body.
For some more professional guidance, I reccomend doing some yoga exercises on YouTube by Yoga with Adrienne :)) she has heaps of different types of stretches to help with very specific issues.
I hope this helps!
From, your non-professional yoga guru 💟
Also sitting up or standing straight putting your ear to your shoulder and dropping the opposite shoulder downwards.
For back pain laying flat with knees bent and feet flat on the floor, putting you knees together and dropping them in a slow controlled swinging motion to the floor side to side.
The cat/camel yoga position