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

Wall-supported overhead reach — bulletproofs the shoulders.

3 × 10–12 8 minrest 60s

Included in "No-Equipment Mobility Flow" — 7 guided exercises with a rest timer.

Equipment

bodyweight

Rest

60s between sets

Primary muscles

upper back

Also works

shoulders

Stand with back against a wall, arms in a goalpost position, forearms on the wall.
Slide arms overhead, keeping forearms in contact with the wall.
Return with control.
Squeeze shoulder blades throughout.