I hope you will heal soon ! The litterature recommand stretching and progressive resistance training of the muscle groups involved in the movements that limit you. 😊

I’m currently working in cardiology so it’s a little bit out of my scope. 😬 It doesn’t seem to be well studied but you can find some informations here. Have you ever consulted a physiotherapist ? They are more specialized in pain management than exercise physiologists.

I am an exercise physiologist. There is no active community on reddit, so even less on lemmy. If you know some rehabilitation or physical exercise subs I’ll be happy to join them ! :)