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Slowly work out briefly at home, start with just very simple stretching exercises i.e. rotate arms, if need be sit on chair works better on floor, and stretch legs by holding foot in air. do lunges that is on ground with knee bent and bouncing up and down you are going to feel a pull normal do not over attempt this. to stretch do this to both legs. Try to sit on floor grab foot and bring face down towards knee only go as far as you can again both legs. Next try this after completing the one before stretch out arms and bring body to center of ground do not force in time you are going to be able too touch with your nose. Thirdly while you are standing with legs apart lower your body and spread legs again do not over attempt you are going to feel a pull normal. One more stand with feet together and pull arms down side to side, you may also do this with arms at shoulder length and move side to side waist and hip exercise. These are extremely simple if you do this on a daily basis you are going to find that it becomes easier then buy some small rubber weight and use those for the ones with arms, I promise you that this is so passive it is charming

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