When push comes to shove, nobody seems to make time to stretch. In an ideal world, you’d spend about 1/2 the time you do weight training performing a combination of flexibility and mobility exercises.
If you’re just keeping it to a bare minimum, and you’re not dealing with any other imbalances, here’s what I’d recommend you do to enhance the effect of this exercise program:
As follows: After a workout perform for flexibility (each side), holding for 30 seconds. Repeat 3x. If you are tight leading into a workout, perform for mobility, meaning that you are actively moving into and out of a stretch (not bouncing.) If you are mobility training, it’s 15 reps x 3 sets.
If you’re looking for a full program related to this and completely restoring your body, I’d suggest you check out:
This is a partnership product that I did with BJ Gaddour and Topher Farrell at WorkoutMuse Technologies. Basically, we paired together great flexibility training with tissue mobility, activation, and mobility exercises and strung it together with some music that guides you along. It’s awesome.