Stretch and mobility, done properly
The five minutes that decide whether you train tomorrow.
- Five to twenty minutes, usable any day
- Targets hips, shoulders and spine specifically
- Works as a cool-down or as a session on its own
Mobility work is what keeps a training habit alive. These sessions cover the hips, shoulders and spine that sitting shortens, and double as cool-downs after anything harder.
Four levels
Starter
Never done this before. Slow tempo, every move broken down.
Beginner
You know the basics. Full sessions at a comfortable pace.
Intermediate
Longer combinations, higher intensity, fewer rests.
Advanced
Full speed, complex sequences, and real conditioning work.
Stretch questions
Should I stretch before or after training?
Dynamic mobility before, longer held stretches after. Doing long static holds before a hard session can leave you weaker for it.
How long should I hold a stretch?
Thirty to sixty seconds for static work. The sessions time it for you so you are not counting.
Is stretching enough on a rest day?
Yes. A rest day with mobility work is genuinely restful and still moves you toward your goals.
Gear for Stretch
Non-slip exercise mat
The one purchase that makes floor work bearable.
Resistance band set
Cheap, tiny, and covers the pulling work bodyweight cannot.
Resistance loop (12)
Fabric loop for glute and hip activation.