I have exercised 6 days in the past. Currently I do a few days on a few days off. And Walk in-between. But for me I feel it helps with pain management.

I generally do a 20-30 minute full body deep stretch routine. I need it daily, but can feel the results when I at least get 3 days in a week.

For me it varies a lot, but for me the most long term helpful way to implement movement has been physical therapy. I've done several rounds treating what I now realize was some fibro related pain in neck and shoulders. After doing the exercises for over a month, I learn what feels good and makes me feel better. I am not perfect by any stretch, but I am much more likely now to stop and move my shoulder blades or stretch my neck or do squats. So I guess the TL:DR is biofeedback works the best for me.