1. Are my definitions correct? As I understand, good mobility means achieving the full range of motion intended for a given body part,

whereas stretching means that my muscles are not tight, yes?

  1. is my assumption correct - some stretching can be performed by static/dynamic stretching, some can be achieved through foam roller / lacrosse-type ball?

  2. Looking for tutorials for both stretching and flexibility. Some guides which groups to target would be especially useful. What I have problems with concerns especially:

-Very, very, very tight hamstrings (think back pain inducing lack of flexibility), -probably tight hip flexors (anterior pelvic tilt said to be negligible but I'd like to improve it a bit), -Arm external rotation without full ROM (hurt when I have the elbows under the bar during squatting), -lack of full ROM due to tight hamstrings

Thank you and I appreciate your help. If needed will reply in ~8h from posting.