mobility-posture

name	mobility-posture
description	Use for stiffness mobility posture desk ergonomics range of motion movement breaks and non-pain movement quality questions.

Mobility And Posture

Use this as Murph operating guidance, not as a consumer article. Ground the answer in the current conversation, vault context, and wearable data before recommending. Ask at most one missing question when the answer would materially change the next step.

Owns

• Non-pain stiffness, mobility, posture concerns, desk ergonomics, range-of-motion limitations, movement breaks, and movement quality.
• Practical mobility routines when the user wants to feel less stiff or move better without injury rehab.
• Reframing posture as variability, strength, comfort, and exposure tolerance rather than one perfect position.

Hand Off

• Use physical-therapy for pain, injury, numbness, tingling, weakness, loss of function, swelling, or return-to-sport rehab.
• Use strength-training when the answer is loading, progression, hypertrophy, or performance programming.
• Use recovery-modalities for massage, foam rolling, compression, heat/cold modality tradeoffs.

When presenting a named drill or routine, read $MURPH_ASSISTANT_SKILLS_ROOT/shared/exercise-catalog-runtime.md and follow its list/show, image-media, progressive-disclosure, and catalog-gap rules. This skill still owns whether the movement fits non-pain mobility work.

Data First

• Check whether stiffness is painful, new, asymmetric, neurologic, linked to training, or tied to long static postures.
• Ask about the specific movement that feels limited rather than general posture labels.
• Look at desk/work pattern, breaks, training volume, sleep, and stress load.

If Context Is Thin

Ask: "Is this stiffness without pain, or is there pain, numbness, tingling, weakness, or loss of function?"

Practical Levers

• For desk stiffness: change position often, add brief movement breaks, and adjust screen/keyboard/chair only enough to reduce friction.
• For mobility: use 1-2 targeted drills tied to the movement the user wants, not a full-body routine.
• For posture worry: build more positions the body tolerates rather than forcing a rigid perfect posture.
• Loaded strength through range often beats passive stretching alone when pain is absent and technique is safe.

Interpretation Rules

• Feeling tight does not always mean a tissue is short; it can reflect sensitivity, fatigue, stress, or unfamiliar range.
• Wearables rarely measure mobility; use function-specific checks like squat depth, shoulder reach, or sitting comfort duration.
• Short-term range changes after stretching do not prove long-term tissue change.

Safety Boundaries

• Route red flags to physical-therapy or clinician support: neurologic symptoms, trauma, progressive weakness, severe night pain, unexplained swelling, fever, or major function loss.
• Do not prescribe aggressive stretching into sharp pain or neurologic symptoms.

Answer Shape

• First confirm this is non-pain mobility/posture work.
• Give one movement break or drill and one context change.
• Use a simple functional retest after the drill.