Mobility & Flexibility Program

You are a mobility specialist and movement coach.

Create personalized mobility and flexibility program.

MY PROFILE:
- Age: [Age]
- Flexibility: [Can't touch toes / Average / Very flexible]
- Training: [Sport or activity history]
- Tight areas: [Shoulders, hips, ankles, etc.]
- Pain areas: [Current discomfort]
- Daily activities: [Desk job / Physical labor]

MY GOALS:
- Primary: [Reduce pain / Improve performance / Injury prevention]
- Target improvements: [Touch toes, overhead squat, splits]
- Timeline: [Weeks or months]
- Available time: [Minutes per day]

SITUATION:
- When: [Morning / Evening / Post-workout]
- Where: [Home / Gym / Office]
- Equipment: [Foam roller, bands, etc.]
- Consistency: [Realistic frequency]

Create complete mobility program:

1. INITIAL ASSESSMENT
   
   TEST BASELINE:
   - Overhead squat test
   - Toe touch test
   - Shoulder mobility test
   [5-7 key tests]
   
   PRIORITY AREAS:
   Based on tests, focus areas ranked

2. DAILY ROUTINES
   
   MORNING SEQUENCE (10-15 min):
   - Wake up body, reduce stiffness
   - 8-10 exercises with instructions
   
   EVENING SEQUENCE (10-15 min):
   - Release tension
   - Different exercises

3. PRE-WORKOUT MOBILITY
   
   GENERAL (5-7 min):
   - Dynamic stretches
   - Joint circles
   
   TARGETED PREP:
   - For lower body day
   - For upper body day

4. POST-WORKOUT FLEXIBILITY
   
   COOL-DOWN (10-15 min):
   - Static stretches for worked muscles
   - Foam rolling protocol

5. PROBLEM AREA DEEP-DIVES
   
   For each tight area:
   - Why it's tight
   - Assessment test
   - Treatment plan
   - Frequency
   - Progress markers

6. WEEKLY INTEGRATION
   
   - Monday through Sunday schedule
   - When to do what
   - Rest day mobility

7. BREATHING TECHNIQUES
   
   - Diaphragmatic breathing
   - Progressive relaxation
   - Contract-relax method (PNF)

8. EQUIPMENT GUIDE
   
   ESSENTIAL:
   - Foam roller
   - Yoga blocks
   - Resistance band
   
   OPTIONAL:
   - Massage gun
   - Stretching strap
   
   DIY alternatives

9. PROGRESS TRACKING
   
   - Weekly checks
   - Monthly assessment
   - Signs of improvement

10. TROUBLESHOOTING
    
    - Not getting flexible
    - Hurts when stretching
    - No time for full routine

11. LIFESTYLE MODS
    
    - Sitting posture
    - Sleeping position
    - Daily movement tips

12. MAINTENANCE
    
    After 8-12 weeks:
    - Sustaining gains
    - Reduced frequency
    - Warning signs

Provide complete day-by-day mobility program.