to be effective. try doing two to three sets of 20-second holds, stretching the muscle groups that tend to give you the most hassle at the end of the day. when holding, try stretching the muscle so that you can feel the stretch, but not to the point where it feels painful.
hold your arm out straight in front of you, bend your wrist with your fingers pointing downward, and with your opposite hand pull back on the hand of the arm you are stretching. you should feel this stretch in the muscles on the top of your arm. hold this for the 20 seconds, and then bend your wrist the 