What are the best stretching routines for improving mobility?
As an elite athletic coach, I recommend a dynamic warm-up routine followed by static stretching. Dynamic warm-up exercises like leg swings, arm circles, and high knees help increase blood flow and prepare the muscles for intense activity. After the warm-up, perform static stretches targeting the major muscle groups, such as the quadriceps, hamstrings, glutes, calves, hip flexors, and lower back. Hold each stretch for 20-30 seconds, repeat twice, and then move on to the next muscle group. Remember to stretch both sides of the body to maintain balance.
The best stretching routines for improving mobility are dynamic stretching and static stretching. Dynamic stretching involves active, controlled movements through a full range of motion, while static stretching involves holding a position for a period of time. Both are important for athletes and can be combined in a well-rounded stretching routine.

Here's a sample routine for improving mobility:

1. Warm-up: Perform a light jog or bike ride for 5-10 minutes to raise your heart rate and body temperature.

2. Dynamic Stretching:
  a. High Knee March: March in place, lifting your knees as high as possible. Focus on keeping your spine straight and your hips level.