Do NOT bounce. Do NOT stretch to the point of pain. Repeat each stretch several times, and HOLD for a slow count of 8-15 seconds. Reach above the head as far as possible with one hand, then repeat with the other hand. Circle the head forward, chin to shoulder, chin to chest, then chin to other shoulder.
Shrug shoulders up toward ears, then relax shoulders.
Make large arm circles, forward and backward. With elbows at shoulder height, hug yourself. With elbows at shoulder height, clasp hands and twist at the waist to one side, keeping hips forward. Repeat on the other side. Stand facing a wall 3 feet away.