I practise Yoga Asanas, Yoga Surya Namaskar (stretches) and Qi Gong Brocades (20 reps each) (pictured) twice per day.

The first brocade creates an energy field by raising and lowering the arms, brocade 2 (bow and arrow) was recommended to me by my physiotherapist, releases back tension, ... brocade 4 is turning from side to side, ... brocade 6 is effective to try before brocade 2 (bow and arrow) at moments during the day to release back tension, brocade 7 is vertical sit-ups and brocade 8 is raising and lowering on tip-toes.