Do these movements and exercises most days for the next few weeks. They are all appropriate any time except during extreme tiredness. Every week, add a couple of reps never working to significant tiredness.
Open the limb as far as you can keep completely balanced.
Keep the left leg as straight as possible and as close to your torso as possible at all times through pressing up through the right leg.
Do these after 30-60s of self massage on the right upper chest. You can do them with a ball or a book. Start doing a few rotations followed by twisting the pelvis towards the floor 10 times, holding the last rep for 10 seconds.