Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add SkillMedev/health-and-longevity --skill mobility-routinegit clone --depth 1 https://github.com/SkillMedev/health-and-longevityWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/skillmedev/health-and-longevity/mobility-routine)<a href="https://agentmods.dev/skills/skillmedev/health-and-longevity/mobility-routine"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/mobility-routine/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/skillmedev/health-and-longevity/mobility-routine"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/mobility-routine.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00137 | $0.01680 |
| Opus 5.5 | $0.00055 | $0.00672 |
| Sonnet 5.5 | $0.00027 | $0.00336 |
| Haiku 4.5 | $0.00014 | $0.00168 |
Grade A, and why
mobility-routine scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 21d ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 81 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Mobility Routine
Desk workers do not get randomly stiff - 6-10 seated hours produce one predictable pattern: hip flexors shorten, glutes underactivate, the thoracic spine rounds and stiffens, the head juts forward, shoulders roll inward, and ankle dorsiflexion quietly degrades. A routine that ignores this pattern (generic toe-touches, aggressive neck stretching) wastes the ten minutes it takes. This skill builds a 10-15 minute daily sequence aimed exactly at those zones, balancing lengthening with loaded end-range reinforcement so the new range actually sticks.
Operating procedure
Step 1: Gather inputs
Collect: hours seated per day; where stiffness is felt most (hips, mid-back, neck/shoulders, ankles - bias 40% of routine time toward the worst zone); minutes genuinely available daily (default 12-15; floor at 8); preferred slot (morning or post-work - both work; pick whichever survives the user's real schedule); equipment (a foam roller helps the thoracic work but a rolled towel substitutes); and any current pain. Sharp, radiating, or numbness-type pain excludes that zone and routes to Escalation. If the user cannot localize their stiffness, treat the hip complex as the priority - it is the highest-return zone for sitters.
Step 2: Program the hip complex
The 90/90 is the highest-return single mobility exercise for desk workers: both legs at 90 degrees, one in front and one to the side; hold the forward-shin position 60-90 seconds per side, gently rotating the torso toward the front leg. Follow with the couch stretch - rear foot elevated, lunge position, deliberate posterior pelvic tilt - 60 seconds per side. Between them these cover the hip flexors and both internal and external hip rotation. The posterior tilt is the technique detail that decides whether the couch stretch reaches the hip flexor or just cranks the lower back; cue it explicitly.
Step 3: Program the thoracic spine
Sitting stiffens the T-spine in flexion; the routine restores rotation and extension. Rotation: open-book - side-lying, knees stacked, top arm rotates open toward the ceiling, 2-3 second holds, 8-10 per side; thread-the-needle from quadruped as a complement. Extension: foam roller (or rolled towel) horizontal under the T-spine, extend over it 60-90 seconds across 2-3 vertebral levels. Extension over the roller is where most of the posture payoff lives.
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 21d ago Changed · +2 lines · +1 tokens per session 0144064d213a
- 1mo ago First seen · 79 lines · 136 tokens per session scan A f0c040378e87
mobility-routine is a skill published in the GitHub repository SkillMedev/health-and-longevity (1 stars, last pushed 21d ago), licensed MIT. It adds 137 tokens to every session and 1,680 once invoked, about $0.0005 per session on Opus 5.5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-08-31.
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