Basic Stretch Sheet PDFHere is a simple handout you can use to get some stretches in daily. Fit them in when you can through the day or do them in a session after a workout. If any of the specific areas shown in the stretches are a problem issue then focus on at least doing that stretch a few times in your day.
It is much easier to stretch when you are warm so after moving around or walking rather than getting up from sitting and getting into the stretches. If you have no choice but to do them cold then go easy, allow time for the stretch to extend slowly, don't force or push. Keep it comfortable.
I have several specific stretch sheets I will apply to you with your program when you sign up at lindacusmano.com for you training and nutrition program customization. Join today, try a month and see the results for yourself.