This beginner stretching routine is geared towards targeting your connective tissue (fascia, ligaments and tendons) which is needed when trying to increase muscle and joint range-of-motion. If your goal is to lengthen fascia and improve mobility in ligaments and tendons, science suggests holding your stretch for at least 90 to 120 seconds per muscle group. This duration provides the sustained mechanical tension needed to initiate changes in dense connective tissue. While 30 to 60 seconds might be adequate for muscle flexibility or pre-exercise prep, they fall short in remodeling fascia. Work on adding this routine to your daily schedule every other day. All stretches are held for 90-120 seconds. Focus on your breath while in each position. Separate the One-Arm Hang stretch into two 45 second bouts. This routine should take about 20-minutes to complete. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit