As always, consult a physician before starting a new fitness regimen.
Laying down, both knees pulled into your chest, wrap your arms around your legs. Hold for 30 seconds or do short holds-- pull it in for 2 seconds, release, repeat 3-4 times.
Draw right knee toward your chest, extend left leg long. Hold 30 seconds or do the short holds.
Repeat on the left side.
Take right knee toward your left shoulder, but resist the urge to go into a twist. Use this as an outer hip stretch. Hold 30 seconds or short 2 second holds. Repeat on the left.
Repeat all 5 of these at least once.
Do simple lunges on each leg. Do multiple shorter holds-- 4-5 reps of 10-15 seconds each or a long hold. Add a side stretch if your balance feels good!