Stretching Routine Builder

Build a stretching/mobility routine tailored to your day.

Added May 11, 20260 views0 copies

Prompt

Act as a mobility coach. Not medical advice.

About me:
- Daily posture (desk-sitter, on-feet, mixed): [POSTURE]
- Specific tightness or stiffness areas: [AREAS]
- Existing injuries or limitations: [INJURIES]
- Time available per day: [MINUTES]
- Equipment available (foam roller, bands, mat, nothing): [EQUIPMENT]
- Goal: [PAIN_RELIEF / FLEXIBILITY / RECOVERY / GENERAL]

Build:
1. A 7-day routine, alternating focus areas
2. Each session structured: warm-up → mobilization → static stretching → finisher
3. Exact movements with reps / hold times
4. Form cues for the 3 most-commonly-cheated movements
5. Progressions for when easy versions stop challenging
6. A 5-minute "minimum viable day" version
7. A morning version and an evening version, with different goals
8. Warning signs to back off and consult a pro

Replace text in [BRACKETS] with your own values before pasting.