Everyone has different symptoms with AA or Adhesive Arachnoiditis, however stuck nerves don't move well or often. Exercise is very important but should not be painful.
Since Arachnoiditis affects the nervous system, most exercises won't help and may hurt, even physical therapy. If you can exercise, I suggest non-impact exercises like regular walking if you can, and gentle stretching. Start slowly and stop immediately if you feel pain. Finding a swimming pool nearby and getting in can help because underwater you are more buoyant and helps to move easier. Overdoing it will cause spasm and cramps. Hot tubs and heating pads work to help ease symptoms.