Try doing some clam shell stretch throughout your day to help manage your pain and stiffness.
Start in sidelying with hips/ knees bent, top knee resting on the floor in front of the bottom leg and with a pillow supporting your head and neck if required. Reach arms out in front with palms together. Reach top arm up and rotate backwards with your torso and head. Try to keep looking at your hand. Ensure you can breath, hold for a few seconds. Slowly return to the starting position. Repeat 5-10x on each side.
Remember to stop if you experience any pain.
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