If you get up with stiff shoulders and tensing and relaxing them with breath still leaves some untouched spots, try this: put your hands together at the back and put them on a wall a chair or whatever can support them and let your body lower itself and start to move in that lowered position. Relax the neck and move your hips. Move your legs from side to side and lift up. It is a nice drill and good for your freedom of movement.
1–2 minutes
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First of all,
there are again some good and very creative entries on the blog and I would like to say many thanks for the “free” service. I have a number of ideas on my mind, but my possibility to express them is limited right now, so I will wait and do it at another time. There is an Israeli Tae Kwon Do artist who has published a book with the title “martial reflection” in a limited edition. In this book we find some very nice exercises to strenghten elastic, tendon and muscle power. Right now I use it in different variations every evening. It contains such exercises as bridges, push ups, stretches, and waves, and also has a section on correct breathing. However, the Systema principle of awareness of relaxation of all other body parts while tensing a certain body part up is missing. There is a difficulty in doing all the ground exercises, because the ground in this fucking city is so extremly dirty. However, I will try to report soon on further improvement / or the opposite(:
Philipp
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Sharon Friedman - Vigilance and Tranquility 
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