Five short exercises done in bed, before your feet touch the floor, can change that in two weeks. Gentle pressure for 20 seconds does more than aggressive pulling for five. Sets and Reps: 20 seconds per side, then 20 seconds with both knees together. Sets and Reps: 20 seconds per side. It’s the move that stops the morning shoulder ache and clears the neck of the residual stiffness from the pillow.