Assess Tight Areas
30 minutesTest hip flexor, hamstring, and shoulder mobility with simple screens.
Field context
This workflow is part of 18 niche fields
Free step-by-step flexibility mobility for desk workers. Plan flexibility mobility with calculators and checklists covering assess tight areas, build 15-min.
Test hip flexor, hamstring, and shoulder mobility with simple screens.
Combine dynamic warm-up, static holds, and foam rolling.
Target areas for your sport — hip openers for runners, thoracic for overhead athletes.
Retest monthly; adjust routine based on stuck areas.
Dynamic mobility before zone 3+ cardio.
Baseline wellness tracking.
Holistic health context.
Pre-run dynamic mobility timing.
Hydration supports tissue elasticity.
Key distinctions for training order.
| Type | Definition | Best Time |
|---|---|---|
| Mobility | Active range with control | Pre-workout |
| Flexibility | Passive lengthening | Post-workout |
| Stability | Control at end range | Between sets |
Exhale during stretch — parasympathetic release deepens range.
Morning: dynamic; evening: static holds for sleep quality.
5 min walk before static stretching prevents muscle strain.