How often should I do mobility work?

Daily, even if only 5–10 minutes. Little and often beats one long session per week.

Is mobility the same as stretching?

No — stretching is passive length. Mobility is active control of that range through strength and motor patterns.

Do dynamic mobility (leg swings, hip openers) before training. Save longer static holds for after or before bed.

mobility · none

The gold-standard hip opener for desk workers.

2 × 5 per side 8 minrest 0s

Included in "Daily Mobility Flow" — 5 guided exercises with a rest timer.

Equipment

none

Rest

0s between sets

Primary muscles

hips

Also works

glutes

Sit on the floor with front leg bent 90° in front and back leg bent 90° to the side.
Sit tall — no rounding the lower back.
Hinge forward from the hips over the front leg for a 3-second hold.
Return to upright, then rotate to switch to the other side.