Most people stretch when they wake up. i do too but its more like i just tense up and cramp and hurt my back. wondering if you ever heard of such a thing and what could be done about it?

Try not to stretch till you are out of bed then gently move your arms neck and back. You should be OK

You can improve your muscle strength and flexibility through regular aerobic exercise. For healthy diet: http://www.choosemyplate.gov/., exercise 30 minutes/day, drink enough water daily so your urine is mostly colorless, have safe sex, no tobacco alcohol weed or street drugs. Get HPV and Covid vaccines. Wish you good health!