Can I have one mobility plan that I repeat 5 times weekly

Here’s a concise mobility plan for daily practice, designed to enhance your flexibility and range of motion:

5-Day Mobility Plan

Frequency: 5 times a week
Duration: 20-30 minutes per session

Routine Overview:

1. Neck Rolls

   • Duration: 1 minute
   • Gentle circle each side.

2. Shoulder Dislocations (with a band or towel)

   • Sets: 2
   • Reps: 10-15

3. Thoracic Spine Rotations

   • Sets: 2
   • Reps: 10 per side

4. Hip Openers (Figure 4 Stretch)

   • Sets: 2
   • Duration: 30 seconds each side

5. Hamstring Stretch

   • Sets: 2
   • Duration: 30 seconds each leg

6. Quad Stretch

   • Sets: 2
   • Duration: 30 seconds each leg

7. Cat-Cow Stretches

   • Sets: 2
   • Reps: 10-15 cycles

8. Child's Pose

   • Duration: 1-2 minutes, focusing on breathing.

9. Ankle Mobility (Circles and Dorsiflexion)

   • Duration: 2 minutes (1 minute each direction).

Tips for Execution:

• Focus on deep, controlled breathing throughout the routine.
• Modify stretches to avoid discomfort; hold positions where you feel a comfortable stretch.
• Consistency is key for improvement in mobility.

This plan is effective in maintaining flexibility and joint health when practiced regularly throughout the week.