10 minute warmup/exercise routine for the morning anyone?

[soyabean]

I think I may be seizing up and have started to do some warming up in the mornings. But I dont know what exercises to do or how. Does anyone know of a book or anything online with a little routine to ease me into the day? I used to do this with exercises an osteopath gave me but I have forgotten most of it.
Will be grateful for any ideas

I occasionally do the warmup routine I use for fencing (also great before skiing).
Not easy to describe but will see if I can find pics online anywhere.