Ideally:
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Use a stationary bike or walk to warm muscles, 5 minutes minimum
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Then do 20 minutes of stretching
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Use "Top 6 Stretching Exercises" FitClick presents in their beginner Stretching Plan video, or other exercises on YouTube under "stretching exercises for beginners"
I plan to do this each day, modifying exercises or adding new ones as needed and to keep it fresh.
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After I feel comfortable with the above plan I'll add my own strengthening exercises from PT sessions I've had for shoulder and back issues using bands and a Swiss ball 3 to 4 times a week