Can you make me a weekly program of stretching to become more supple ? Ideally 15min every day

Based on the insights from Andrew Huberman, here's a suggested weekly stretching program designed to improve flexibility, focusing on 15-minute daily sessions:

Weekly Stretching Program for Flexibility

Daily Schedule (15 minutes per day):

1. Monday:

   • 3 minutes of upper body stretches (e.g., shoulder, neck, and arm stretches)
   • 3 minutes of core stretches (e.g., abdominal and lower back stretches)
   • 3 minutes of lower body stretches (e.g., hamstring, quadricep, and calf stretches)
   • 3 minutes of full-body stretches or yoga poses
   • 3 minutes of focused stretching on any problem areas or extra stretching for any goal-specific movements

2. Tuesday to Friday:

   • Repeat the same structure as Monday, varying the specific stretches or yoga poses to target all muscle groups uniformly throughout the week.

3. Saturday:

   • Perform a light version of the week’s routine, focusing on maintaining the range of motion rather than pushing for further flexibility.

4. Sunday:

   • Rest or perform gentle stretching focused on relaxation and recovery.

Key Points:

• Each stretch should be held for about 30 seconds to maximize effectiveness. Total weekly stretching time should accumulate to around 75 minutes over the course of five days, allowing for substantial improvements in flexibility 1.
• Incorporating different types of stretching, like dynamic and static holds, can enhance the overall effectiveness of the flexibility program 2.
• This routine also allows for days suitable for rest, crucial for recovery and preventing overtraining.

Feel free to adjust the intensity and the specific stretches based on personal flexibility levels and comfort. The goal is to gradually increase the range of motion without causing any discomfort or injury.