Less is more. Be careful how much of this exercise you do. It can make you sore.
5 minutes is a good start for time.
Pulling your hands forward causes the stick to stabilize on your back better giving a more localized stretch.
Make sure your hips stay straight and your neck is relaxed and forward.
Whole body stretch
This stretch requires a longer stick and a little more control. We recommend a 6 foot stick. This will stretch your hip muscles, lumbar spine, thoracic spine, chest and neck. Big bang for your buck!