How long should a mobility session be?

As long as you will actually do. Ten to fifteen minutes covers a few regions properly with real holds; five minutes of the right work still moves the needle, and even one focused minute beats zero. Consistency across the week matters more than the length of any single session.

Should I do mobility before or after training?

Both work, for different jobs. Before training, keep it dynamic and treat it as part of the warm-up. After training, or on rest days and evenings, is where longer holds earn their keep, because there is nothing afterwards for a relaxed muscle to compromise.

How long should I hold a stretch?

For lasting range, around 30 to 60 seconds per position, breathing slowly and easing in rather than forcing depth. Short bouncing pulls mostly stretch your patience.

Can I do mobility work if something hurts?

Often yes, gently: work the tissue around the area in ranges that stay quiet, and stop at anything sharp. That is general training information rather than medical advice.

Build your mobility session

Pick how long you've got, anywhere from 1 to 20 minutes, the body parts you want to open up, anything that's sore, and optionally what you trained today. Get a settle, move and hold mobility session built for exactly that, with a fresh version whenever you want one. Free, no login.

However much time you have between one minute and twenty, this builds a mobility session that fits it. Pick the areas you want to open, flag anything that's sore, tell it what you trained today if you like, or pick nothing at all and get an honest full-body reset. Every exercise says what put it there.

Where do you want to open up?

Pick as many as you like. Each one pulls the session toward that region, and with none picked the whole body gets an even pass.

Neck
Shoulders
Upper back
Lower back
Hips & glutes
Hamstrings
Quads & hip flexors
Groin & adductors
Calves & ankles
Wrists & forearms

What did you train today?

Optional, and worth a tap: every kind of session leaves its own map of tight spots, and the builder knows where each one lands.

Squats: Squatting compresses the hips and stiffens the ankles: the depth you used today is the depth worth reclaiming tonight.
Deadlifts / hinging: Heavy hinging leaves hamstrings and spinal erectors guarding: long, easy positions tell them to stand down.
Pressing / overhead: Pressing shortens the front of the shoulder and asks the wrists for extension all session: open both back up.
Pull-ups / rowing pulls: Pulling volume leaves lats and forearms short, and short lats steal your next overhead position.
Running: The kilometres land in the calves, hamstrings and hip flexors: tonight's ten minutes decide how tomorrow's first one feels.
Rowing / ski erg: A thousand strokes of flexion want undoing: extend the upper back and let the hamstrings go.
Bike: The bike is an hour folded forward: hip flexors and upper back both need reminding they extend.
Metcon / HIIT: Mixed work under fatigue tightens everything a little: a broad sweep beats chasing one spot.

Anything sore or cranky?

Optional, and it changes the session rather than just adding a warning: positions that would provoke the area come out, gentler work that settles it comes in.

Knee
Shin, calf or Achilles
Hip, groin or hamstring
Lower back
Shoulder
Elbow or wrist
Neck

Example: hips and upper back after a squat session: the 10-minute version

7 exercises · about 9:40 of actual work

1 · Settle

Feet-on-wall 90/90 breathing: 8 breaths. Hamstrings lightly on, ribs stacked over the pelvis: position and breath doing the calming together. (Hips & glutes, Squats)

2 · Move

Squat-to-stand flow: 10 reps. Hamstrings on the way down, hips and chest on the way up: half the body in one drill. (Hips & glutes, Squats, Upper back)
Leg swings, front and side: 12 each way/side. The hip through range at walking speed: range that shows up when you actually move. (Squats, Hips & glutes)
World's greatest stretch: 5 reps/side. Lunge, elbow inside the foot, open the chest: the most range per rep of anything in the library. (Hips & glutes, Squats, Upper back)
Walkouts to down dog: 6 slow reps. Hands walk out, heels press down, hips lift back: the whole posterior chain in one unhurried loop. (Squats, Upper back)

3 · Hold

Butterfly stretch: 70 s. Soles together, knees heavy, spine tall: the groin opens best when nothing is pushing it. (Squats, Hips & glutes)
Lizard lunge hold: 45 s/side. The deep lunge with the hip left to hang: length in front, space behind, breath deciding the depth. (Hips & glutes, Squats)

This is not the only session that fits: build another version any time and you get a different one, built from the same picks.

General training information for healthy adults, not medical advice, diagnosis or treatment. Mobility work should feel like stretch and effort, never like sharp pain. If something hurts, is getting worse, or is not settling, see a doctor or a qualified physiotherapist rather than stretching it indefinitely.