Why does my back / neck still hurt?

Sitting on a chair or a balance ball. Cross one leg over the other. Rest your ankle on your knee. Sit up straight. Then bend forward from the hips. Keep your back straight: imagine someone is pulling you forward from your chest with a string. You will feel the stretch on the back of the buttock of your crossed leg. Go as far as the stretch feels comfortable, NOT as far as it hurts. Count slowly to 10 and repeat with your other leg. Stretch 3 times on each side.

Lying on your back. Keep one leg straight. Bend your other leg, grasp the knee, and pull it towards your opposite shoulder. You will feel the stretch along the back of the buttock of your bent leg. This should not hurt! If you feel pain, you are stretching too hard. Count slowly to 10 and repeat with your other leg. Stretch 3 times on each side.

Standing. Place the heel of one leg on an elevated surface (stair step, inverted box). Keep your leg straight and pull your toes towards you. Make sure you stand nice and upright. You will feel the stretch on the back of your straightened (upper) leg. Breathe calmly in and out. Count slowly to 10 and repeat with your other leg. Stretch 3 times on each side.

Kneeling on hands and feet. Place your hands under your shoulders and your knees under your hips. In a slow, fluid movement, round your back completely and then arch it completely. You will feel the stretch in your lower back. Repeat 3 times.

Stand upright. Raise your hands so that your elbows form a 90° angle. Make small backward rotating movements with your arms (like a hummingbird flying backward). Do not pull your shoulders towards your ears, but start at shoulder height and move downwards. In this way, massage your rib cage with your shoulder blades. If you wish, you can slowly tilt to the left and right. Count slowly to 10.

Sit in an armchair with a headrest or stand against a wall. Pull your chin back as if you want to create a double chin. Meanwhile, push the back of your skull against the headrest or the wall. Continue breathing in and out calmly. Count to 10 and relax. Repeat 3 times.

Stand upright with your feet hip-width apart. Spread your arms sideways. Turn your head and look at your hand. Keep looking at your hand as your arm moves backward and you gently rotate around your axis with your entire spine. Gently turn forward again, continuing to look at your hand. Turn your head to the other side to look at your other hand. Repeat the rotation around your axis with your other arm. Continue breathing in and out calmly the entire time. Repeat 2 times on each side.