I would confirm with doctor, pt you are ready for this, but this has been my go to for years to prevent aches and pains. 'Richard Hittleman's Yoga 28 Day Exercise Plan' I do the whole plan when I've 'fallen off the wagon', but typically just rotate through the 3 daily routines at the end. I'm on my third copy. It's a small handbook, and over years of use the pages start to fall out. I believe it's still in print ,original copyright is like 1969. I got my latest copy at second hand store for a couple of bucks. Hope you continue to feel well.