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

Controlled shoulder circles that build usable overhead mobility.

1 × 5 per direction, per side 6 minrest 30s

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

Equipment

none

Rest

30s between sets

Primary muscles

shoulders

Also works

—

Stand tall. Extend one arm straight out to the side, thumb up.
Slowly draw the biggest circle you can with the arm — up over the ear, down behind you.
Move as slowly as you can — 10+ seconds per circle.
5 forward, 5 backward. Repeat on the other side.