Here is a little practice to help you out. Do only the movement which your body allows at this time:
Poor lifelong habits may have caused your body to become stiff, but with practice over time these issues will loosen up.
To begin, stand or lay down, then go through the body, part by part, tensing and then releasing.
Inhale while tensing, exhale while relaxing.
If any particular part of your body is habitually tense, you may need to repeat this action several times.
Shake out each part as you go.
Next, stand and bounce the whole body several times, not jumping, just gently bounce from the bottom of the feet all through the body, shaking out your limbs and allowing the breath to puff out with each bounce.
Your body should feel a good deal more relaxed.
Now, stand with your feet shoulder distance apart, toes pointing forward.
Feel that you head is stretching upward, but from the crown, not the forehead, and completely without tension.
Your breath should flow easily.
Next, rotate the hips and relax your knees such that the curve in the lower back straightens out, but carefully, softly, and without tension.
Gently test your limbs to assure yourself that the whole body is tension-free and relax the mind, just focus on gentle breathing without any agenda or
How do you feel now compared to when you started?