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 · bodyweight

Warm the shoulders and open the posterior chain.

3 × 8–12 8 minrest 60s

Log your sets with a rest timer and one-tap save.

Equipment

bodyweight

Rest

60s between sets

Primary muscles

shoulders

Also works

hamstrings, core