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Mobility & Flexibility Work

Measured range of motion, a daily ten-minute routine and targeted work for ankles, hips, upper back and shoulders, so you can squat deeper, reach overhead, run freely and get up off the floor with ease.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Mobility & Flexibility Work, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

202

Starter tasks

🏋️ Fitness & Sport

Mobility & Flexibility Work

Improving range of motion with daily mobility routines, stretching programmes and joint preparation for lifting, running or simply moving well.

  1. Mobility readiness and joint pain screen
  2. Baseline range of motion test battery
  3. Choosing your two priority joints
  4. Mobility kit buying decision
  5. Static, dynamic and loaded stretching explained
  6. Ten-minute daily mobility routine
  7. Range of motion log
  8. Mobility corner at home
  9. Stretch intensity and pain rules
  10. Daily mobility habit streak
  11. Joint preparation before training sessions
  12. Evening wind-down stretch
  13. Weekly long mobility session
  14. Monthly range of motion retest
  15. Desk-day movement snacks
  16. Four-week mobility block planning
  17. Quarterly mobility goal review
  18. Foam rolling and massage ball routine
  19. Hip flexor and couch stretch progression
  20. Ankle dorsiflexion for squatting and running
  21. Thoracic spine rotation and extension
  22. Overhead shoulder flexion without arching
  23. Hamstring flexibility to touch the floor
  24. Deep squat resting position
  25. Hip rotation and 90-90 switches
  26. Contract-relax PNF stretching technique
  27. End-range strength and controlled joint rotations
  28. Choosing a class, app or coach for mobility
  29. Fixing a squat that tips forward
  30. Breaking a flexibility plateau
  31. Where stretching goes in a training week
  32. More floor time, less sofa time
  33. Physiotherapist mobility assessment
  34. Thirty-day flexibility challenge
  35. Pre-season mobility block
  36. Long-haul flight and road trip mobility plan
  37. Ninety-day range of motion retest
  38. Mobility or flexibility workshop
  39. Twelve-month mobility review
  40. Hip, ankle and calf mobility for runners
  41. Squat and overhead mobility for lifters
  42. Mobility for cyclists in a long riding position
  43. Floor to standing without hands after fifty
  44. Stability-first plan for hypermobile joints
  45. Family floor routine with children
  46. Mobility for kneeling, lifting and overhead manual work
  47. Front splits progression
  48. Middle splits and straddle progression
  49. Pancake and pike compression
  50. Bridge and back extension progression

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Mobility readiness and joint pain screen

Before you push any joint toward its end range, it helps to know which ones already complain. A standard pre-exercise questionnaire, a list of past sprains, dislocations and operations, and a note of any joint that aches at rest separate ordinary stiffness, which stretching helps, from problems a physiotherapist or doctor should see first.

First tasks

  • Complete a standard pre-exercise readiness questionnaire tonight
  • List past joint injuries and operations with the year and side
  • Book an assessment for any joint that hurts at rest or locks
  • Write the movements to approach gently at the top of your notes
  • Repeat the readiness questionnaire and update the injury list @recurring(yearly)

Baseline range of motion test battery

Feeling tight tells you very little about where the restriction actually sits. Six simple tests, measured or filmed once, give you numbers to beat: knee-to-wall ankle distance, sit and reach, shoulder flexion against a wall, seated hip rotation, thoracic rotation and a deep squat hold. They take about forty minutes and turn vague stiffness into a short list of specific joints.

First tasks

  • Mark a tape line on the floor by a wall for the knee-to-wall test
  • Measure knee-to-wall distance for each ankle
  • Record sit and reach, wall shoulder flexion and seated rotation results
  • Film a thirty-second deep squat hold from the side
  • Note the time of day and warm-up used beside the results

Choosing your two priority joints

Trying to improve every joint at once usually means ten minutes of everything and progress in nothing. Picking the two restrictions that most affect what you want to do, such as ankles for squatting or the upper back for overhead pressing, focuses the daily routine where it will show up in your training or your day.

First tasks

  • Rank your baseline results from most to least restricted
  • Write next to each result the activity it limits
  • Choose the two joints that matter most for your goals
  • Set a reminder to revisit the choice in twelve weeks

Make it yours.

Install Mobility & Flexibility Work, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.