Mobility is the connective tissue of an end-to-end plan — it keeps the big lifts deep, the swim stroke long, and the joints healthy under load. Five-to-ten focused minutes, most days.
Pre-Lift Dynamic Warm-up
Before every gym session
Leg Swings (front/side)
Open hips, controlled range
hold
10 each
World’s Greatest Stretch
T-spine rotation at bottom
hold
5 each side
Band Pull-Aparts
Prime scapular retraction
hold
15 reps
Bodyweight Squat to Stand
Grip toes, lift chest
hold
8 reps
Post-Lift Static Cooldown
After gym sessions
Couch Stretch (hip flexor)
Tuck pelvis, stay tall
hold
60s each
Doorway Pec Stretch
Elbow at shoulder height
hold
45s each
Seated Hamstring Fold
Hinge from hips, soft knees
hold
60s
Lat Hang / Side Bend
Decompress + open lats
hold
45s each
Swimmer’s Shoulder Mobility
Before swim + rest days
Band Shoulder Dislocates
Wide grip, slow tempo
hold
10 reps
Thoracic Rotations
Quadruped, hand behind head
hold
8 each side
Sleeper Stretch
Internal rotation, gentle
hold
45s each
Wall Slides
Keep ribs down, wrists on wall
hold
12 reps
Principles
—Dynamic before training, static after — never deep static stretch a cold muscle
—Hold static stretches at mild tension, never pain; breathe into the lengthen
—Consistency beats intensity — 10 minutes daily outperforms one long weekly session
—Mobility is trainable: load the end range gradually to keep it