As you've noted in your quote, just ly on it from 10-15mins. Build up to that if you need to. And try varying the arm positions as in the images. The cracking sounds like it could be a good thing as it means things are releasing. The is no more input / specifics commentary we can give over the forum as you now need a hands on physical assessment to provide any more detail to such a program. We hope that we've given you a starting point and something that will assist in the meantime.

regards