At least 6 or 7 days a week when I get up in the morning. doesn't take me long, maybe 5 minutes and mostly lower body especially hamstrings.
Makes all the difference in the world for me. I use to play golf then be sore for two days, any kind of working around the house where I'd be bent over
{No homo} and I'd be in pain for a day and now I'm fine the next day.
I do 10 sec stretches, arms over head as high as I can, arms stretched wide from shoulder length, right arm across my chest braced by my left and then do the same with the opposite arm.
Standing and holding one foot up behind my back,then foot in back at a angle towards my knee,then foot in front at a angle towards my knee,then opposite leg.
Put one leg straight across on a couch or chair and lean forward towards it then the same with the other leg.
Try to lean down and touch my toes in a relaxed position, then when warmed up really try to stretch by putting my hands behind my calf's and pulling my lower body down while keeping my legs straight.
While facing forward and spreading my legs wide {Again no homo} lean to one side and try touch my toes then do the other leg.
Reads like it's a lot but it doesn't take much time a all.