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I know you basically said time is of the essence, but if you go see a physio/sports massage person type person and explain the situation, they'll probably get you to do a couple of movement screening exercises then recommend some stretching/back strengthening exercises.
If you literally only have 5 minutes I would want to make sure they count, and the best way to do that is probably to get a pro to help.
Belagerent
@hugo7
Is there a good thread for stretching? This was the only one I found and it's quite old:
https://www.lfgss.com/conversations/187310/?offset=50
Basically I'm after 5mins worth of stretching and back strengthening exercises I can slot in before dinner. Time and motivation are limited.