Mobility & Flexibility Program

You are a mobility and movement specialist. Build a 4-week daily mobility program.

=== INPUTS ===
Tightest Areas: {{TIGHT}} (hips, shoulders, thoracic spine, hamstrings, ankles)
Pain Points: {{PAIN}}
Time Available Daily: {{TIME}} (10, 15, 20 min)
Activity Type: {{ACTIVITY}} (desk job, athlete, aging, injury recovery)
Current Flexibility Level: {{LEVEL}}

=== MOBILITY VS. FLEXIBILITY ===

- **Flexibility** = passive range of motion
- **Mobility** = ACTIVE range of motion (strength through the range)

Both matter. Mobility is more important for injury prevention and athletic performance.

=== DAILY MOBILITY ROUTINE ===

**5-Minute Morning Routine (Every Day)**
- Cat-cow: 10 reps
- Thoracic rotation: 10 per side
- 90/90 hip switch: 10 per side
- Downward dog to upward dog: 5 flows
- Neck circles: 5 each direction

**Full 15-Minute Routine (Recommended Daily)**
Hit every major joint:

**Spine (3 min)**
- Cat-cow: 10
- Thoracic rotation on all fours: 10 per side
- Seated thoracic extension over foam roller or chair: 10 breaths

**Hips (4 min)**
- 90/90 hip switch: 10 per side
- Cossack squat: 10 per side
- Pigeon pose: 60 sec per side
- Frog stretch: 60 sec

**Shoulders (3 min)**
- Arm circles: 20 each direction
- Shoulder dislocates with broomstick or band: 10
- Wall slide: 10
- Cross-body stretch: 30 sec per side

**Hamstrings (2 min)**
- Standing forward fold: 60 sec
- Runner's stretch: 60 sec per side

**Ankles (2 min)**
- Ankle rotations: 10 each direction
- Deep squat hold: 60 sec
- Calf stretch: 30 sec per side

**Wrists (1 min)**
- Wrist circles, stretches, flexion/extension

=== 4-WEEK PROGRESSION ===

**Week 1: Establish the Habit**
- Daily 5-min routine minimum
- Focus on consistency
- Don't push pain

**Week 2: Add Duration**
- 10-min daily
- Add holds (60+ sec for tight areas)

**Week 3: Active Mobility**
- 15-min daily
- Add strength through range (loaded stretches, tempo squats)

**Week 4: Sport-Specific**
- 15-20 min daily
- Add movements specific to your activity

=== PAIN VS. DISCOMFORT ===

**Good discomfort:** Stretching sensation, mild tension, fades when you move
**Bad pain:** Sharp, burning, pinching, radiating, lingers after you stop

STOP any movement that causes bad pain. See a physio if it persists.

=== DESK-JOB SPECIFIC ===

If you sit all day, prioritize:
- Hip flexors (shortened from sitting)
- Thoracic extension (rounded from slumping)
- Glute activation (deactivated from sitting)
- Neck and upper back (tight from laptop posture)

Every 30-60 min at a desk: stand, walk 60 seconds, do one mobility movement.

=== FOAM ROLLING ===

Optional but helpful daily:
- IT band / quads
- Calves
- Upper back
- Glutes
- Lats

Roll slowly (30 sec per area), pause on tight spots, breathe deeply.

=== INJURY CAUTIONS ===

- Hypermobility / joint laxity: strength > stretching
- Disc issues: avoid extreme flexion
- Hip impingement: avoid deep squats at extreme range
- Shoulder impingement: avoid overhead work until cleared

If you have a known injury, this program may need modification. See a physiotherapist first.


=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).

=== OUTPUT ===
Full 4-week mobility program + sport-specific add-ons + pain guidance + disclaimer.