Start with these principles
- Work within comfortable ranges
- Pair new range with control
- Use short, frequent practice
Start with the movement you want to improve
If squats feel limited, assess the ankles, hips, stance, and load instead of stretching everything. A specific goal makes it easier to choose a drill and see whether it helps.
Use mobility in the warm-up
One or two controlled drills can prepare the range needed in the session. Follow them with the actual movement at an easy load so the new position is connected to useful practice.
Do not force pain
A mild stretch or muscular effort can be normal; sharp, catching, or escalating pain is a reason to stop. Persistent restriction after injury or surgery may need individualized assessment.
Safety and individual needs
Adapt exercise to symptoms, health history, and current capacity. Stop for chest pain, faintness, or unusual shortness of breath. Seek qualified help when pain, recent injury, surgery, pregnancy, or a medical condition changes what is appropriate.