Plan daily mobility work.
Mobility work responds to frequency more than to session length, so the useful design question is how short a daily session can be while still covering every joint you care about. Drills per session is areas times drills, and a ten-second transition per drill is added because moving between positions is real time. The per-area figure shows whether each joint is getting a meaningful dose or a token one.
Mobility session length
Drills per session = joint areas x drills per area; session seconds = drills x (seconds per drill + 10 s transition)
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Eight to fifteen minutes covering the main joints daily beats a long session once a week. Range of motion responds to regular exposure.
Not quite. Stretching lengthens tissue passively; mobility work moves a joint actively through range under control, which transfers better to movement.
Before training as preparation, or at any point in the day as a standalone habit. Avoid long passive holds immediately before heavy or explosive lifting.