Shrug your shoulders in a circular motion. Reach your arm over your head and bend to the opposite side. Bend forward with your legs straight. Pull your foot towards your buttock while standing on the other leg. With your feet flat on the ground and one foot ahead of the other, lean forward, bending just the front knee.
Exercise is more effective if done in the late afternoon or evening.
If you absolutely can't do it then, exercising earlier in the day is better than not exercising at all, but you will probably need to exercise longer for the same effect. Some patients find that exercise provides an immediate benefit, making them feel more alert and comfortable for several hours. If you experience this effect, you may want to try exercising three times a day instead of just once. Patients who can do this are the ones most likely to eventually be able to get off medication. Exercise seems not to work through conditioning of muscles but rather through a direct, possibly hormonal effect on pain and sleep.