Listed here are some general tips to help prevent injury and keep you fit and physically healthy. Specific information related to your situation should be discussed with your physiotherapist.
If you experience severe mobility and functioning problems you should see your physiotherapist for an individual assessment and exercise plan.
general
Practice stress management techniques if your life or job feels stressful.
Proper sleep and a balance between activity and rest is important.
Keep well hydrated - drink adequate amounts of water (4 - 8) glasses a day throughout the day.
Don't smoke - smoking not only is bad for the heart and lungs, but interferes with general circulation, including the discs in your neck and back. This can make them stiffer and lead to neck and back pain.
How often, how much, what type of exercise depends on your present level of fitness and strength. It also depends on what you would like to do, that you are unable to do now.
Generally, exercise to INCREASE your fitness and strength needs to occur 4 - 5 times a week, where 3 times a week is sufficient to MAINTAIN your fitness level. Your body needs to be working at 60 - 80% of your target heart rate.
You have done too much if you are VERY sore the next day. Discuss with your physiotherapist how to modify your activity to prevent or minimize excessive post-exercise soreness.
Gentle pulling of the muscles improves flexibility of your muscles and joints. This decreases the risk of strains and sprains. It also decreases pain due to tight or stiff muscles.
Stretching muscles also prepares them properly for all types of exercise or activity, and allows the muscles to respond optimally to your strengthening program.
Stretch regularly, only properly performed and consistent stretching exercises will have the desired effect.
In the morning - when you wake up and are feeling stiff.
At work - take stretch breaks when you have been working in the same position for too long (approx. 1 hour).
Before and after exercise - make stretching part of your warm up and cool down routine to help prevent post-exercise soreness.