here are some stretches you can do. You could do toe touches, straddle, piegon pose which is half of a split, butterfly stretch or lunges for your legs and hamstrings and other stretches like cobra stretch, head rolls , child pose and cat cow pose to have a good stretch.
First take some time to calm your mind by breathing before you start. If you can't to the stretch fully then start with how much you can, take a deep breath then bend more forward. This will really help.
There are a lot of good stretches that can help with many things. I highly recommend lunges, about 10 of them every morning. Not only do the help your leg muscles, they help you relax as well. Good luck! I believe in you!
If your wondering how to stretch. Then just don't focus on the stretching focus on relaxation. Remember to be gentle don't aim for the pain!