Hi Pixel, I also bought Sharon's TOS book and have just started using it.

My PT encouraged me to do an exercise that was simply:
1. Breathe in, sit up straigh look forward
2. As you breathe out, to sqeeze/pinch shoulder blades together and down in the back (military posture, it is called) like you are making a V on your back
3. Release as you breathe in
Repeat a few times.

It should have some of the effects of the shoulder circles but be more gentle. You might also just try making smaller circles....reducing the stress at each point.

Johanna