Self stretching has enormous benefits. I have covered the benefits of stretching before on bigbenchas.com which I'll link here http://www.bigbenchas.com/blog/2016/5/3/benefits-of-stretching. I have personally eliminated constant daily pain and discomfort from starting a regular self stretching routine. It doesn't have to be hard and it doesn't have to be a hassle!
If you attack your stretching with a planned approach you will be successful with it. If you try to stretch without a daily or weekly plan then you will not stick to it. It is similar to dieting. If you go into the day without a plan or food prepared then you will make poor food choices. Same principles apply to stretching.
Breaking down a stretching routine is easy. I create 3 routines for my Fascial Stretch Therapy clients to follow
3x Daily - The first thing I do with all my clients is an initial assessment. In this I find out where some of their issues reside. I use this information to design a small routine of very targeted stretches that should be done 3x daily at the minimum. This routine is comprised of 5-7 stretches that will do you the most good. The routine should not take more than 5 minutes once you get the stretches down. Not enough time is not an excuse. Get the routine done once out of bed, sometime during the day, and before bed. It is quick and simple and will bring about drastic changes for you. 15 minutes of your day is doable for everyone
3x Weekly - The 3x weekly routine includes the same stretches seen in the 3x daily routine but will be comprised of a bit more. These stretches are key to your success but do not need to be done as frequently to see success, or are purposely excluded from the smaller routine to keep things very simple. I usually have 10-12 stretches in this routine and it will take about 10-12 minutes to complete. This in addition to the 3x daily routine and you will see 80% of the benefits you're looking for with stretching
1x Weekly - I tell my clients to try to put away about 25-35 minutes a week to go through my entire library of stretches hitting the entire body. This is mostly for general maintenance. I tell them to skip any stretches they do not feel or bother them, but go through the rest. Making sure you stretch everything once a week ensures nothing is starting to get tight on you. If you don't use your range of motion you will slowly use it
There you have it, a very simple way to break down your stretching for the week. When you get familiar with stretches the routines will take you less time. I constantly add new stretches for clients every week to try out and use in their routines. Stick to a plan and you will find success in your stretching
If you'd like more information on where to begin I will gladly help you out, send me an email at email@example.com. I am a certified fascial stretch therapist and offer FST as well as additional self stretching routines to clients. You can find my library of stretches on the Big Benchas youtube channel