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

Wakes up the mid-back and rear delts — great posture drill.

3 × 10–12 8 minrest 60s

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

Equipment

bodyweight

Rest

60s between sets

Primary muscles

upper back

Also works

shoulders, lower back