Follow this easy 20-minute routine five days a week to optimize flexibility throughout your body including hips, back, legs, neck, and shoulders. This evidence-based approach targets each of the body's muscle and fascia regions with static stretches held for one minute at a time. Use it as a daily morning stretch, a workout warm-up or cool-down, or a relaxing routine before bed.View the Daily Fascia Stretch PlaylistResearch reference: Thomas E, Bianco A, Paoli A, et al. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. International Journal of Sports Medicine (2018).This systematic review found that static stretching programs totaling approximately 5 minutes per week per muscle group were associated with improvements in range of motion.