Hold these few stretches for 30sec each. There are many more you can do, but these are the minimum for the average runner. Also recommend a side bend each side.

If poor movement and strength in your feet is causing hip and knee pain (& it could be!) here is a quick and easy way to help yourself

How to check your glutes, stretch the muscles that might be inhibiting them and simple exercises to start working glutes that don't fire

How to use a ball to roll and release your glutes. Includes two glute stretches and what equipment you can use.

Shoulder and neck pain relief - part 2. Let me know how you get on. You will need a band. I recommend Dynaband grey.

Help your neck with these easy lifts. Simple Levator Scapula and Trapezius work to release tightness and pain.

Prevent and treat knee pain by stretching the muscles around the ankle. Keep your feet mobile and help all the way up the kinetic chain to the neck.