Waking up un sore

Santa14

Hey so when i do my workouts (running situps, and pushups) the next morning i feel really sore. I do stretch but I might not be doing the proper ones. Any tips on stretches to do before bed and in the morning to not feel sore my buddy punched my in the chest and I was about to go HAM on him haha. Any tips? Any ones in particular that deal with the upper arm and ab regions? Thanks!