Menu

Individual skill

mobility-routine

Builds a 10-15 minute daily floor-based mobility routine for desk workers, targeting the four zones sitting predictably stiffens - hips, thoracic spine, shoulders/neck, and ankles - with exact holds, reps, and a sequenced routine card. Use when someone says "I'm stiff from sitting all day", "my hips are tight", "fix my desk posture", or "build me a daily stretching routine". General movement guidance, not medical advice. Do NOT use for injury-prevention work attached to a training program - use injury-prehab instead; for a lifting program use strength-training-plan; for HIIT or conditioning use fitness-program.

skills/mobility-routine/SKILL.md

Read pinned source

Source commit 97a13607d669157a4a16d5ba79b77f208319f7b9

What was checked

Matches the observed repository HEAD
Yes
Scanner rules are current
No
Repository scan complete
No
Skill scan complete
Yes
Observed behavior
Not checked yet
Last checked
Nov 6, 2026

These are observations at the recorded commit, not a guarantee of safety. Review the source before running it.

Install this skill

Choose an agent in your Stack or copy a command below. Commands fetch the pinned commit and copy only this skill directory. Existing destinations are refused. Copying a command does not install anything.

An install command is unavailable: current rules, complete repository and skill scans, an eligible behavior level and a permitted license are required.

Repository context

Repository stars (not skill ratings)
24
Repository last updated
Oct 13, 2026
License
MIT

Observed agent integration: No specific integration evidence. Standard SKILL.md installation does not imply verified compatibility.

Files and excerpt

File metadata and permitted, redacted excerpts come from the recorded scan. Source links are pinned to that commit.

Browse files
Read excerpt

# Mobility Routine

Desk workers do not get randomly stiff - 6-10 seated hours produce one predictable pattern: hip flexors shorten, glutes underactivate, the thoracic spine rounds and stiffens, the head juts forward, shoulders roll inward, and ankle dorsiflexion quietly degrades. A routine that ignores this pattern (generic toe-touches, aggressive neck stretching) wastes the ten minutes it takes. This skill builds a 10-15 minute daily sequence aimed exactly at those zones, balancing lengthening with loaded end-range reinforcement so the new range actually sticks.

## Operating procedure

### Step 1: Gather inputs

Collect: hours seated per day; where stiffness is felt most (hips, mid-back, neck/shoulders, ankles - bias 40% of routine time toward the worst zone); minutes genuinely available daily (default 12-15; floor at 8); preferred slot (morning or post-work - both work; pick whichever survives the user's real schedule); equipment (a foam roller helps the thoracic work but a rolled towel substitutes); and any current pain. Sharp, radiating, or numbness-type pain excludes that zone and routes to Escalation. If the user cannot localize their stiffness, treat the hip complex as the priority - it is the highest-return zone for sitters.

### Step 2: Program the hip complex

The 90/90 is the highest-return single mobility exercise for desk workers: both legs at 90 degrees, one in front and one to the side; hold the forward-shin position 60-90 seconds per side, gently rotating the torso toward the front leg. Follow with the couch stretch - rear foot elevated, lunge position, deliberate posterior pelvic tilt - 60 seconds per side. Between them these cover the hip flexors and both internal and external hip rotation. The posterior tilt is the technique detail that decides whether the couch stretch reaches the hip flexor or just cranks the lower back; cue it explicitly.