# Mobility & Flexibility **Mobility** is your ability to move joints through their full ranges of motion. **Flexibility** is the length and extensibility of your muscles. Together, they reduce injury risk, improve movement quality, and support overall physical longevity. ## What Counts as Mobility & Flexibility Work - Dynamic mobility flows (hips, spine, shoulders) - Static stretching after workouts - Yoga or dedicated mobility sessions - Light, controlled movement on rest days ## Recommended Dosage - **1–2 sessions per week** - 5–15 minutes per session is enough for maintenance - Best performed **after workouts** or as a separate light session ## How to Measure Progress - **Sit-and-Reach Test:** Assesses hamstring and lower-back flexibility - Track improved comfort, reduced stiffness, and increased joint range over time