Ive been adding in all his stuff to what I normally do, and I feel like from a stability and mobility standpoint it has made a huge difference for me. I can't remember when I started implementing it into my workouts but my range of motion is so much better and no more tight hips, knees, etc. that's my 2 cents. But just like with anything you can't just stop doing it otherwise the progress goes away and the pain returns. good stuff to warm up with or end a workout. I consider it just daily maintenance.