Worth a Try:
Relief for Back and Shoulders
If you have access to Silver Sneakers online exercise program, and I hope you do, have a look at Exercises for Back Strength to improve posture and overall back strength--it can be found under on-demand exercises for back and core, Week 1, Day 2.
If you've found relief with the 4-minute routine for tight hips, you may find that the 6-minute routine for back strength will ease tightness in your back and shoulders. For six minutes, it's worth a try. But you'll need to log in for access. Check & see if you're eligible.
If you don't have access, pick and choose from this list of easy exercises for back strength at
Exercise for Easing Hip & Leg Pain (a repeat)
If you are of a certain age and have
spent much of your working life at a desk, chances are you'll
eventually experience tight hips, with symptoms of tightness or pain, a
change in your gait (the way you walk) or both. And frustration because
you don't know know why this happened or how to fix it.
Resolution for hip & leg pain may be less complicated than you think. My recent discovery
and practice of targeted exercise videos on youtube (Silver Sneakers & others) has resulted
in an apparent complete recovery from what seemed on its way to
debilitating pain in legs and hips. I also have an inclination to spread the good word of something that might help.**
4-Min Stretch Routine for Hip Mobility
About Tight Hips (from Healthline.com) What does it mean to have tight hips? A feeling of tightness across the hips comes from tension around the hip flexors. The hip flexors are a group of muscles around the top of the thighs that connect the upper leg to the hip. These muscles allow you to bend at the waist and raise your leg. (Some of the main hip flexors are the Iliopsoas, rectus femoris, tensor fasciae latae, sartorius.)
people have tight hips, including both people who spend several hours a
sitting as well as regular gym-goers and professional athletes. Some
more prone to tightness in that area of their body, too. Tight hips may
put you at increased risk for injury due to the increased demands on
tissues that aren’t moving properly. Before going to a physical
therapist or doctor for treatment, try some of these exercises and see
how you respond. Practice slowly and carefully at first, and see your
doctor if you feel a need for reassurance.
More advanced stretches**
7 Stretches to loosen up tight hips
*If you've found relief with these moves, stay tuned for a set of 6-minute
exercises next week. Some will likely be from Silver Sneakers (SS) selections. If
you have SS with your insurance plan, take a look & see if you can log in to get
started at silversneakers.com.