---
name: stretching-routine
description: "Build a targeted stretching or mobility routine for the tightness you actually have — desk-stiff hips, a tight back, post-run legs — not a generic list. Use when asked for a stretching routine, my [back/hips/neck] is tight, mobility routine, or stretches for [activity]. Produces a short routine for the target area with hold times and cues, a warm-up vs recovery distinction, a daily-minimum version, and a plain 'ease in, don't force pain, see a pro for sharp/ongoing pain' note."
homepage: https://mohitagw15856.github.io/pm-claude-skills/skill/stretching-routine.html
metadata:
  {
    "openclaw": { "emoji": "🧠" }
  }
---

# Stretching Routine

Generic "touch your toes" advice doesn't fix a specific tightness. This targets the area that's actually bothering you, gives the right kind of stretch for the moment (dynamic to warm up, static to recover), with clear hold times and cues — plus a two-minute version for the days you won't do the full thing.

## What This Skill Produces

- **A targeted routine** — stretches/mobility drills for the specific tight area, in a sensible order
- **How to do each** — hold time or reps, and a cue for where you should feel it (and where you shouldn't)
- **Warm-up vs recovery** — dynamic movements before activity, static holds after or for general tightness
- **A daily-minimum version** — the 2–3 highest-value moves for consistency
- **Safety framing** — ease in, no bouncing into pain, and when to see a professional

## Required Inputs

Ask for these if not provided:
- **The target** — area (hips, low back, neck/shoulders, hamstrings) or activity (running, sitting, lifting)
- **When** — before exercise, after, or general daily tightness
- **Time** — how long you'll spend
- **Level & limits** — flexibility now, and any injuries or conditions
- **Context** — desk job, sport, recovering from something

## Framework: Right Stretch, Right Moment

1. **Target the actual tightness.** Program for the stated area and cause (desk hips ≠ post-run hamstrings), not a full-body generic set.
2. **Match type to timing.** Dynamic/mobility before activity; static holds after or for general flexibility — using static stretches as a warm-up can blunt performance.
3. **Give hold times and cues.** Static holds ~20–40s, breathe into it; say where to feel it so they target the right muscle.
4. **Ease in — never bounce.** Gentle, controlled range; sharp pain is a stop sign, not a goal.
5. **Make consistency easy.** A short daily-minimum beats a perfect routine done once — give the 2–3 moves that matter most.

## Output Format

### Routine: [target area] · [before/after/general] · [time]

**Type:** [dynamic warm-up / static recovery].

1. [Stretch] — [hold/reps], feel it in [where]. Cue: [form].
2. [Stretch] — …
3. [Stretch] — …

**Daily 2-minute version:** [top 2–3 moves].

> Ease into each stretch — mild tension, not pain. Don't bounce. Sharp, sudden, or ongoing pain means stop and see a professional.

## Quality Checks
- [ ] Routine targets the stated area/cause, not a generic set
- [ ] Dynamic vs static matches the timing (before vs after activity)
- [ ] Each move has a hold/reps and a "feel it here" cue
- [ ] A short daily-minimum version is included
- [ ] Safety framing (ease in, no bouncing, see a pro) is present

## Anti-Patterns
- **A generic whole-body list** when one area is the problem.
- **Static holds as a pre-workout warm-up** — use dynamic instead.
- **No hold times or cues** — guesswork.
- **Encouraging bouncing or pushing into pain.**
- **Ignoring stated injuries.**

## Example Trigger Phrases
- "My hips are so tight from sitting all day — give me stretches."
- "Post-run routine for tight hamstrings and calves."
- "Mobility warm-up before I lift."
- "My neck and shoulders are stiff — a quick daily routine."
- "Lower-back tightness stretches I can do in the morning."