Fitonomy Mobility

Move with more control

Practical guides to mobility, flexibility and comfortable movement, researched by Fitonomy Coach.

Faceless anatomical figure lying on its back with one palm up arm supported sideways, a highlighted shoulder and SLIDE WITH SUPPORT
Mobility · 2026/10/22

Understand a Personally Taught Sideways Arm Slide

Recognize a supported palm up shoulder movement while lying on your back, keeping your own taught range and instructions.

Faceless anatomical figure supported on a desk with straight arms, highlighted shoulder blades and the hook KEEP ELBOWS STILL
Mobility · 2026/10/22

Move Your Shoulder Blades at a Stable Desk

Explore a small shoulder blade glide with your hands supported and elbows straight, using a fixed desk that can take your weight.

A faceless anatomical figure lying on the front with one knee bent and a hip joint inset, with TURN AT THE HIP.
Mobility · 2026/10/22

Understand a Personally Taught Prone Hip Turn

Clarify a hip turn while lying on your front with one knee bent, the thigh supported and an individually permitted range.

Faceless figure lifting one straight leg while prone with hip muscle detail and MOVE FROM THE HIP
Mobility · 2026/10/21

Understand a Personally Taught Prone Hip Lift

Clarify a straight knee leg lift while lying on your front, with personal permission, a supported trunk and a controlled return.

Faceless figure lifting one bent leg with hip anatomy and the hook ONE FOOT AT A TIME
Mobility · 2026/10/21

Supine Marching With One Foot Lifting at a Time

Start with both feet down, lift one bent leg and replace it gently before changing sides while keeping the pelvis quiet.

Supported palm down hand with a wrist anatomy cutaway and the words KNOW THE SIDE.
Mobility · 2026/10/21

Understand an Assisted Wrist Move Toward the Little Finger

Recognise the personally taught sideways wrist direction and keep assistance separate from active practice and thumbward movement.

Two hands illustrate assistance at a finger base joint with a local bone cutaway and the text BEND AT THE BASE.
Mobility · 2026/10/21

Understand an Assisted Bend at the Finger Base Joint

Find the base knuckle, distinguish its assisted bend from a hook and keep your hand therapist’s personal instructions first.

Two hands illustrate an assisted finger hook with the base knuckle straight and the text KNOW THE HOOK.
Mobility · 2026/10/20

Understand Therapist Taught Assisted Finger Hook Flexion

Identify the two curling finger joints, distinguish assistance from active movement and keep personal hand therapy instructions first.

Supported foot with hand on top and local ankle bones highlighted beside SUPPORT THE ANKLE.
Mobility · 2026/10/20

Understand a Seated Assisted Ankle Point

Recognise a personally taught ankle movement with a supported leg and gentle hand assistance, keeping it separate from bending only the toes.

Faceless figure lying with head on a towel and a local neck anatomy window beside SMALL NOD ONLY.
Mobility · 2026/10/20

Practise a Small Chin Nod With Your Head Supported

Keep the back of your head resting while exploring a personally taught small nod, without lifting or pressing into the support.

Supported hand with the thumb across the palm, gentle opposite hand contact and thumb bones beside SUPPORT THEN GUIDE.
Mobility · 2026/10/20

Understand Assisted Thumb Movement Across the Palm

Recognise a personally taught assisted thumb path, with joint support and your own comfortable range rather than a forced endpoint.

Supported foot with gentle hand contact at the toe bases and a great toe bone cutaway beside SUPPORT THE FOOT.
Mobility · 2026/10/19

Understand a Seated Assisted Toe Stretch

Recognise a personally taught toe stretch with the foot supported, gentle hand assistance and your own range instructions.

Faceless figure holding a towel behind the back with shoulder joint detail and GENTLE ASSIST.
Mobility · 2026/10/19

A Personally Taught Shoulder Towel Lift

Clarify the assisting hand and behind back direction of a shoulder towel movement already taught and cleared by your clinician.

Bent ivory forearm with gentle opposite hand support and coral muscle detail, palm facing down, with PALM TURNS DOWN.
Mobility · 2026/10/19

Understand a Personally Taught Assisted Palm Down Turn

Clarify the direction of passive forearm pronation without adding assistance or a new stretch to your routine.

Clothed faceless ivory figure on its back with one bent knee opening and inner thigh detail, ONE KNEE AT A TIME.
Mobility · 2026/10/16

Bent Knee Fall Out With a Steady Opposite Leg

Understand a personally taught single knee opening while lying on your back, keeping the other leg and pelvis quiet.

Faceless ivory figure lying on its front with one knee bent and posterior thigh muscles highlighted, with BEND THEN LOWER.
Mobility · 2026/10/15

Understand a Personally Taught Prone Knee Bend

Clarify an active knee bend while lying on your front, with individual permission, support and a controlled return.

Faceless ivory figure lying on a cobalt mat with both knees toward the trunk, coral thigh muscle detail and BOTH KNEES TOGETHER text.
Mobility · 2026/10/15

Understand a Personally Taught Double Knee Hug

Distinguish bringing both knees toward the chest from alternating one leg, and keep the support and return your clinician taught you.

A faceless ivory figure seen from behind holds a horizontal stick at the lower waist, with a left shoulder joint cutaway and BEHIND THE BACK text.
Mobility · 2026/10/14

Understand a Clinician Taught Shoulder Stretch Behind Your Back

Clarify the horizontal stick movement behind the waist only if your clinician has taught and cleared this exact shoulder task for you.

Ivory hands show support near the thumb base and a detail of the middle thumb joint, with WHICH THUMB JOINT.
Mobility · 2026/10/14

Understand a Supported Bend at the Middle Thumb Joint

Distinguish the middle thumb joint from the tip and base, and follow the exact support you have been personally taught.

An ivory palm down hand supported beside a table edge, thumb lifted and thumb base anatomy inset, with THUMB LIFT DIRECTION.
Mobility · 2026/10/14

Understand a Clinician Taught Thumb Lift Beside a Table Edge

Clarify an already taught active thumb lift, its supported edge setup and its difference from sliding or fingertip contact.

Faceless ivory figure seated with elbows near the sides and forearms moving outward, shoulder anatomy inset and TURN WITHOUT A STICK.
Mobility · 2026/10/13

Understand Active Shoulder Rotation With the Elbow Beside You

Clarify a personally taught outward shoulder turn using your own muscles, with a bent elbow near the side and no stick assistance.

Faceless ivory figure with palm up forearm, other hand near the wrist and a two bone cutaway, with TURN PALM UP.
Mobility · 2026/10/13

Understand a Clinician Taught Forearm Turn With the Palm Up

Clarify an already taught assisted palm up turn, its difference from active rotation and why your personal limits remain essential.

Faceless figure with supported left hand palm down and other hand assistance at the wrist, with KNOW THE DIRECTION.
Mobility · 2026/10/13

Understand a Clinician Taught Wrist Move Toward the Thumb

Clarify personally taught assisted sideways wrist movement, its support and how it differs from active practice.

Faceless ivory figure supporting a bent elbow at the wrist, with an elbow joint cutaway and the English hook BEND WITH SUPPORT.
Mobility · 2026/10/13

Understand a Clinician Taught Assisted Elbow Bend

If a clinician has already taught you this task, clarify the elbow direction, opposite hand contact and your individual instructions.