Long stretching sessions (60-90 min yoga, dedicated mobility hours) work for those who genuinely enjoy them. For most people, 5-10 minutes of daily targeted stretching produces better outcomes — easier to maintain, addresses specific tightness, compounds over months.
What to focus on
Hip flexors (couch stretch). Hamstrings (forward fold). Glutes (figure 4 or pigeon). Chest (doorway stretch). Upper back (cat-cow). Each held 30-60 seconds. Total: 5-7 minutes.
When to do it
Morning while coffee brews. Evening before bed. After every workout. Consistency matters more than duration; daily 5 minutes beats weekly 60 minutes for most people.
Six weeks of daily brief stretching produces measurable mobility improvements without time commitment of formal yoga or mobility classes.