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

One stretch that opens hips, hamstrings, and mid-back at once.

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, thoracic spine

Also works

hamstrings, adductors

Step your right foot forward into a deep lunge.
Place your left hand on the floor inside the right foot.
Rotate your right arm up to the ceiling, following it with your eyes.
Bring the arm back down, straighten the front leg to stretch the hamstring, then switch sides.