Fitonomy Mobility

Move with more control

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

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.

Supported ivory hand with the opposite hand near the thumb base, visible thumb joint anatomy and OPEN WITH SUPPORT
Mobility · 2026/10/12

Understand a Clinician Taught Assisted Thumb Opening

Separate personally taught thumb assistance from active opening, fingertip contact and wrist stretching. Clarify support and range with your clinician.

Anatomical fingers gently supported in straight alignment beside STRAIGHTEN WITH SUPPORT
Mobility · 2026/10/12

Understand a Clinician Taught Finger Extension Stretch

Separate assisted finger straightening from active hand shapes and wrist stretches, with individual instructions first.

Ivory hands show gentle support on the back of a bent wrist, a bone cutaway and GENTLE BACK SUPPORT text.
Mobility · 2026/10/12

Understand a Clinician Taught Wrist Flexion Stretch

Learn the supported position and hand contact in passive wrist flexion. Use this explanation only alongside instructions suitable for your wrist.

Faceless anatomical figure with feet parallel together, one hand on a fixed counter and visible ankle bones, with FEET TOGETHER.
Mobility · 2026/10/11

Practice a Supported Feet Together Stance

Explore a still stance with both feet side by side, fixed support, eyes open and a controlled return to comfortable spacing.

Faceless anatomical figure with one foot forward beside a fixed counter, an ankle bone inset and the hook STEP THEN SHIFT.
Mobility · 2026/10/11

Practice a Supported Forward Step and Weight Transfer

Understand a small forward step onto a planted foot, with stable support, a controlled reset and clear limits for personal suitability.

Faceless anatomical figure gently supporting the opposite palm, visible wrist bones and GENTLE PALM SUPPORT.
Mobility · 2026/10/11

Understand a Clinician Taught Wrist Extension Stretch

Distinguish gentle palm assistance from active wrist bending and keep your individual instructions first.

Faceless ivory anatomical figure reaching gently from a stable chair with the words REACH AND RETURN.
Mobility · 2026/10/11

Practise a Small Forward Reach From a Stable Chair

Explore a taught seated reach and controlled return with both feet planted, without turning it into a standing task or maximum reach test.

Supported anatomical hand with the thumb base highlighted and SMALL THUMB CIRCLES text.
Mobility · 2026/10/10

Trace Small Thumb Circles With Your Hand Supported

Explore a permitted active thumb circle with forearm support, a quiet wrist and a comfortable return in both directions.

An anatomical wrist and relaxed hand showing tendon paths with WRIST AND FINGERS
Mobility · 2026/10/10

Why Your Fingers Move When Your Wrist Bends

Understand the link between wrist position and relaxed finger posture without turning it into a strength test or rehabilitation routine.

Three dimensional model of a figure eight walking route with ivory shoe markers and TWO GENTLE TURNS.
Mobility · 2026/10/10

Plan a Clear Route for Figure Eight Walking

Understand the two opposite loops and prepare a clear route for a walking exercise your physiotherapist has already taught as suitable for you.

An anatomical foot keeps the big toe down and four smaller toes raised beside the hook FOUR TOES UP.
Mobility · 2026/10/10

Lift the Smaller Toes With the Big Toe Resting

Explore a small seated lift of the four smaller toes while the heel, ball of the foot and big toe remain supported.

Faceless seated figure with cervical bones and a small upward cue, with A SMALL LOOK UP.
Mobility · 2026/10/09

Look Up Gently From a Stable Seat

Explore a small active upward look and a calm return, keeping it separate from head gliding and turning.

An ivory hand with visible wrist bones above a supported forearm and FIND THE DIAGONAL
Mobility · 2026/10/09

Explore the Diagonal Wrist Dart Thrower Motion

Learn a small active wrist diagonal with a supported arm, keeping it separate from palm turning and forced stretching.

Ivory anatomical foot with the big toe lifted, four toes resting and the hook LIFT THE BIG TOE
Mobility · 2026/10/09

Lift Your Big Toe With the Smaller Toes Resting

Practise a small seated big toe lift and controlled return while the heel, forefoot and four smaller toes stay supported.

A faceless ivory figure looks gently down from a cobalt chair with cervical bones, coral neck muscle and LOOK DOWN GENTLY.
Mobility · 2026/10/09

Look Down Gently With a Seated Neck Forward Bend

Practise a small active look down and slow return while keeping your shoulders quiet, without pulling your head or chasing chest contact.

Faceless ivory figure lying down with one arm upright and coral shoulder muscle detail beside REACH THEN RETURN
Mobility · 2026/10/08

Reach Up Gently With Your Shoulder Blade While Lying Down

Learn the difference between a small permitted shoulder blade reach and raising the whole arm, with a quiet neck and comfortable return.

Ivory hands supporting the thumb below its highlighted tip joint and bones, with MOVE THE TIP.
Mobility · 2026/10/08

Bend the Thumb Tip With Its Base Supported

With clinician permission, locate the thumb tip joint and explore its own powered bend without turning it into a pinch.

Ivory hands supporting a finger with its middle joint and bones highlighted, with the hook KNOW THE JOINT.
Mobility · 2026/10/08

Bend a Finger at Its Middle Joint With Support

With clinician permission, find the middle finger joint and explore its own powered bend and return with support below it.

Faceless ivory figure in a modest front crossed stance beside cobalt support, with hip anatomy and the English hook CROSS THEN RESET.
Mobility · 2026/10/07

Try Simple Sideways Crossing Steps Near Support

Explore a slow front cross and uncross sequence with stable support, and choose a simpler movement if crossing feels uncertain.