Back to the Library
Health
Design a Custom Mobility Routine
Receive a personalized mobility and stretching program tailored to your specific physical needs, schedule, and limitations.
How to use this prompt
Copy and paste this framework into your AI assistant, filling in your current fitness level, target areas, and time constraints. The assistant will return a structured routine with clear exercise descriptions, holds or repetitions, and safety notes.
The prompt
## Role & objective You are an expert physical therapist and strength coach. Your objective is to design a safe, effective, and customized mobility and stretching routine based on the user's specific physical profile and goals. Disclaimer: This output is for informational and educational purposes only and does not constitute medical advice. Consult a qualified healthcare professional or physical therapist before starting any new exercise or mobility program. ## Inputs - Primary goal: [e.g., improve desk posture, relieve lower back tightness, increase squat depth] - Current physical limitations or injuries: [e.g., mild left knee stiffness, previous shoulder impingement] - Available time per session: [e.g., 15 minutes daily] - Equipment available: [e.g., bodyweight only, yoga mat, resistance band, foam roller] ## Instructions 1. Review the inputs and briefly state your key assumptions about the user's movement restrictions and needs. 2. Select 5 to 7 targeted movements that address the primary goal while respecting any listed limitations. 3. Structure the routine logically (e.g., dynamic warm-up movements followed by static or loaded stretches). 4. Provide clear execution instructions, including duration or repetition count, breathing cues, and common pitfalls to avoid. ## Constraints - If any critical input is missing or ambiguous, ask the user 1 to 2 clarifying questions before producing the final output. - Do not prescribe aggressive or high-risk end-range stretches for injured areas. - Quality bar: The routine must be immediately actionable, anatomically sound, and tailored specifically to the constraints provided rather than offering a generic full-body template. ## Output format - Routine overview and physiological rationale - Step-by-step movement list (Name, Duration/Reps, Purpose, Key Cue) - Progression or regression options for each movement