Not necessarily a stretch or workout that I’m going to suggest, but more if you’re exercising get help from someone who knows good form.
I got into doing sit-ups/core strength exercises as a teenager, alongside bad form and bad sleeping/living conditions + stretchy ligaments have completely ruined my back.
The first thing that’s actually started to help in a way that doesn’t cause other issue has been seeing a physiotherapist, who worked with me to identify exactly which muscles were stiff, which muscles were over stretched, range of movement, etc…
And then walked me through what exercises and and positions would actually help with my difficulties.
Otherwise a massage gun used properly can be a game changer, but same thing, if you have a partner, ask them to help you out; don’t over stretch trying to fix things.
I wonder how hard would it be to build a extension for a browser that checks the doi of the paper youre looking at on scihub against the live version, to see if there’s a retraction/update to the paper, and list the date of the changes. I assume that information wouldn’t be behind a paywall.
The reason for it being via an extension is to reduce load on sci hub, and for the lookup requests to be decentralised and live for the relevant paper