Thanks for the Magnesium info. Regarding the stretches, this is my routine (mostly done in front of a mirror, to check posture, while standing, because sitting is too painful):
- Turn head to left, looking over shoulder, holding for 30 secs. Repeat to right.
- Tilt left ear towards left shoulder, holding for 30 secs. Repeat to right.
- Clasp hands in front of the body, at chest height, and slowly turn as far to the left as is comfortable and hold for 30 secs. Repeat to right.
- Stand in a doorway. Place bent arms on door frame and gently lean upper body forward to make the chest stretch. Hold for 30 secs. Move back to a 'neutral' position. Move arms further up the frame and stretch forward again for 30 secs. Lastly, move arms as high up the frame as possible for the final stretch.
- Raise arms very slowly one at a time, as high as you can manage, for 30 secs each arm
- Raise arms overhead then make slow 'Snow Angel' movements x 5.
- With arms by your sides, roll shoulders back x 5, then forward x 5.
A Physio told me that there was no benefit to be had from doing these stretches for any longer than 30 secs or to the point of too much pain. Try to do them 3 times a day. Patience is required!
I've had to abandon using my Backpod for the time being due to recently being diagnosed with BPPV (Vertigo) which makes lying down problematic as I get dizzy. I would definitely continue using it if I could because it has helped a lot.
I hope my descriptions of the stretches make sense. Good luck!