Back in the 70's a football coach came up with a trick he called Small Moves.

For example... if my shoulder is sore in the morning, I'll get in a hot shower.
Then I take the basic moves and do this.

You start with your hands at the start of the move. So let's say I put them in front of my chest.
I will then make tiny circles with them, first one, then the other.

You then slowly increase the size of the circle, but not past the halfway point.

So you don't go higher than your ears, for example.

The extend to the midway point and start over with tiny circles.

Then fully extend and do it again.

Then increase the range of the motion and slowly add in torso movement.

So my hands will be over my head, and my shoulders will get into it, the back with straighten up.

You don't do full range of motion, in fact, when you arms are overhead, the idea is to get everything
moving and that works better with half or less of the range of movement.

With legs, I start with gently swinging them back and forth, then circular motion.

I came up wit a stretch where I put my foot on the kitchen counter and do an easy version
of a runners stretch, moving my back foot further back each time I do it. Let the torso drop down a bit
to stretch the hips.

I never stretch before, but I do a easy warmup, as long as it takes to get things
lubed.