Thank you all for the info … Joe thanks for always having great tips ….. but unfortunately the one I have been doing is straightening out and applying some pressure to a stretch …. So right now I am lucky I am getting any exercise in … Saturday first day I did not exercise in a very long time … I must say I felt off …. But it feels a little better i am still struggling with pain and stiffness but I am exercising through it…. Maybe needs few more days …. I am in new hurry to work on straightening again …thank you all …. Funny I finished pt last week she told me don’t get frustrated you may have set backs just get through it and see where things went off start again …..