How Often Do You Work On Mobility And Flexibility?

In a previous post a while ago i mentioned what i do as a warm up, what i would like to talk about today is not about warming up, but what i do, and what you should on a daily basis focusing on your mobility and flexibility.
Now i wouldn't exactly call this training, like i said..daily, you take a bath or a shower daily..well lets hope you do, i think you may know were im coming from.

Lets cut to the chase, i try to spend at least 15-20 minutes a day focusing on my mobility and flexibility, by loosening up my joints, moving my body into funny positions, which i find it really helps towards my training also to keep the joints healthy and to be more flexible, this is a great deal if you spend most of your time sitting.
I find if i don't do it for a couple of days my body feels stiff, like when you have the flu. (man flu)

I try to get it done in the morning, if not then before i go to bed, doing it is better than not doing it at all.
I first start off with mobility, starting from the feet working my way up to the head.
All it consists of is moving every joint at every angle possible, Not being vigorous! take your time go slow.
i will give a couple examples.

1)  Ankle: rotations clockwise and anticlockwise (10-15 each way then switch foot)

2)  Knee: rotations, feet close together, dip slightly rotating one way then the other (again 10-15 each way)
               that one is pretty hard to explain on text, but you can always use leg swing aswell. kicking the leg                  out to the front then bringing it back like your trying to kick your but with your heal, same amount                  of reps then switching.

Now you see what you should be doing for mobility, remember you want to hit all the joints.
Toes, ankles, knees, hips (also leg sockets connected to the hip), arm sockets, elbows, wrists, fingers, shoulders, neck, jaw and even the spine.

And with flexibility i will move my body parts individually....depending on the movement of course.
Little examples again.

1) Legs/hips: side lunge as low as i can go, the leg that is strait trying to get the underneath to touch the floor, keeping the foot flat, once down as far as you can go turn the leg so now that its on its heal, then back on to flat foot again, holding for around 15 seconds then try other leg.

2) Back: on all fours, arms strait, legs should be 90degree, bring your chin to your chest arching your back like a frightened cat, then look up at the sealing bringing your back down curing your spine, Note: really do go slow with this movement and do not push through if you have any pain or have/had a back injury.

Try movements that you would not really get into, like the splits for example, the more you practice the better you become and the more flexible you will be.

As i said with the ''Back'', and same with the mobility, take it slow, relax, consistent breathing at all times, we want to prevent injury not cause it.

Try to incorporating this into your daily routine, i am certain you will feel the benefits.