I can find many opinions and a few scientific articles on stretching prior to exercise, with the takeaway that it probably doesn't help and might hurt a bit for that exercise session.
I have very poor flexibility in general, and it's affecting my ability to exercise to become more fit & flexible. In other words, my flexibility is a gating factor for better health.
So, I'd like to just take a 10 minute break every hour to get off my computer & stretch, which I could make time for easier than taking an hour chunk out of my day.
However, I don't want to do something that will have no effect, and certainly not something that might have a negative effect. The only studies I can find are about the effects on the immediate workout after cold stretching, but not the effects of cold stretching on long-term flexibility.
Would cold stretching ~6 times @ 10 minutes daily increase my range of motion long-term, or would that chronically weaken the stretched muscles?
Would it be better to do ex. Ashtenga, including the proper warm-up poses, for say 30 minutes daily or perhaps two 15-minute sessions daily?