Begin by assessing the range of motion of the target joint or muscle. Does it appear limited, feel tight, or hurt?
Complete the sequence.
Re-assess. Some people will see major improvements, and some will only see minor improvements, but any improvement is a good sign to keep doing this.
Repeat the sequence 3-5 days a week for as long as needed to get the desired result. No matter what, this kind of maintenance on the body will be beneficial; self-treatment is good preventive care.