Fitonomy Mobility

Move with more control

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

Anatomical hand with five spread digits, visible bones and coral muscle highlights on a blue table, with SPREAD WITH CONTROL.
Mobility · 2026/09/28

Spread Your Fingers With the Palm Supported

Explore gentle finger spreading on a table, with a quiet palm, a controlled return and respect for personal hand restrictions.

An ivory hand and forearm with wrist bones highlighted in coral on a cobalt table under MOVE THE WRIST KEEP ARM STILL.
Mobility · 2026/09/28

Move Your Wrist Side to Side With the Forearm Supported

Set the forearm on a table and explore a small active wrist movement toward the thumb and little finger without turning the whole arm.

Faceless person with a smooth blank head lying on a mat, upper knee opening with feet together and side hip highlighted. OPEN THE KNEE KEEP HIPS STILL.
Mobility · 2026/09/27

Side Lying Clam With a Steady Pelvis

Open the upper knee a small amount while the feet stay together and the pelvis stays quiet.

Faceless person with a smooth blank head lifting one index finger from a table, with accurate hand anatomy. ONE FINGER AT A TIME.
Mobility · 2026/09/27

Lift One Finger at a Time From a Table

Learn a small individual finger lift with the palm supported, the wrist quiet and no forced stretch.

Faceless anatomical figure holds a stable chair with heels planted and forefeet raised, front shin muscles highlighted. HEELS DOWN TOES UP.
Mobility · 2026/09/27

Standing Toe Lifts With Heels Down

Lift the forefeet while standing with support and both heels planted. Learn the movement, a seated option and when to stop.

Faceless figure making a small supported march with hip and ankle highlighted. MOVE BEFORE YOU WALK.
Mobility · 2026/09/26

A Gentle Mobility Routine Before a Walk

Choose a few comfortable ankle and hip movements before walking, or simply start your walk at an easy pace.

Faceless seated figure with the upper back highlighted over a sturdy chair. MOVE YOUR UPPER BACK.
Mobility · 2026/09/26

Seated Upper Back Extension Using a Chair

Use a stable chair to explore a small backward movement in the upper back with comfortable control.

Faceless figure on hands and knees with accurate hip joints highlighted. ROCK BACK WITH CONTROL.
Mobility · 2026/09/26

Quadruped Hip Rock Back With a Quiet Spine

Learn a gentle hands and knees hip rock back and notice where your back begins to move.

Faceless seated person drawing a letter with the foot beside an ankle anatomy view and the English words DRAW WITH YOUR ANKLE.
Mobility · 2026/09/26

Seated Ankle Alphabet for Controlled Movement

Trace small letters with your foot while seated, keeping the leg supported and the movement gentle and mainly at the ankle.

Faceless figure on hands and knees with highlighted upper back and the English words TURN FROM YOUR UPPER BACK.
Mobility · 2026/09/25

Thread the Needle for Upper Back Rotation

Try a small upper back turn from hands and knees, reaching one arm under the other before opening comfortably.

Faceless seated figure showing shoulder blades with the English words MOVE YOUR SHOULDER BLADES.
Mobility · 2026/09/25

Seated Shoulder Blade Squeeze

Try a small shoulder blade movement while seated, keeping the neck relaxed and releasing fully.

Faceless anatomical figure holding a worktop and lifting one bent knee with highlighted hip structures and the English words MARCH WITH SUPPORT.
Mobility · 2026/09/25

Supported Standing Hip March With a Small Knee Lift

Practise a modest alternating knee lift beside a stable support, with a quiet trunk and a controlled return.

Faceless anatomical figure doing a side lying upper back rotation with highlighted thoracic anatomy and the English words OPEN WITH CONTROL.
Mobility · 2026/09/25

Side Lying Open Book Rotation With Knees Stacked

Set up on your side with bent knees together, open the upper arm through a comfortable arc and return slowly.

Faceless seated anatomical figure sliding a hand on a cloth across a table, with shoulder detail and the English words SLIDE WITH SUPPORT.
Mobility · 2026/09/24

Shoulder Table Slides With a Supported Reach

Use a steady chair and table to explore a small forward shoulder reach with your hand supported throughout.

BEND WITH SUPPORT. A faceless figure holds a sturdy chair while one heel lifts toward the seat beside a highlighted knee joint.
Mobility · 2026/09/24

Standing Knee Bend With Steady Support

Bend one knee gently while holding a stable support, then lower the foot with control.

MOVE WITH CONTROL. A faceless figure guides a light stick across the body beside an accurately highlighted shoulder joint.
Mobility · 2026/09/24

Shoulder Rotation With a Stick and a Quiet Elbow

Explore a small outward shoulder rotation with a light stick, a close elbow and a still torso.

STRETCH WITHOUT FORCE. A smooth faceless anatomical figure sits with one ankle on the opposite thigh beside a highlighted hip joint.
Mobility · 2026/09/24

Seated Figure Four Stretch for the Outer Hip

Use a stable chair to explore a gentle outer hip stretch, with a small hinge and no pressure on the knee.

TURN BOTH WAYS. A smooth faceless seated anatomical figure accompanies a highlighted ankle and two short arrows showing inward and outward foot movement.
Mobility · 2026/09/23

Seated Ankle Inversion and Eversion With Control

Turn a free foot gently inward and outward while your knee and trunk stay quiet, then compare this path with other ankle movements.

MOVE BACK CLEANLY. A faceless anatomical figure rests one hand on a stable table while a small backward leg path and the hip joint are highlighted.
Mobility · 2026/09/23

Supported Standing Hip Extension With a Quiet Back

Use a firm support, move one leg a small distance behind you, and notice whether the motion comes from the hip rather than a back arch.

LET THE ARM SWAY. A faceless anatomical figure leans on a stable table while the relaxed shoulder and hanging arm are highlighted.
Mobility · 2026/09/23

Shoulder Pendulum With a Relaxed Arm

Use firm support, let one arm hang, and make a small body sway to explore gentle shoulder movement.

Two ivory hand models show the thumb touching the index and little fingertips beside the English hook TOUCH WITH CONTROL.
Mobility · 2026/09/17

Thumb Opposition: Touch Each Fingertip With Control

Support the forearm, move the thumb to each fingertip, and use light contact while the wrist stays quiet.

Two faceless ivory figures show the start and knee roll positions beside a lumbar spine under the English words ROLL AND RETURN.
Mobility · 2026/09/17

Supine Knee Rolls With Your Shoulders Supported

Move both bent knees slowly from side to side while your shoulders and upper trunk stay supported.

Two faceless ivory figures show the start and side leg lift beside a hip joint under the English words MOVE OUT AND BACK.
Mobility · 2026/09/16

Supported Standing Side Leg Lift With a Level Pelvis

Use a stable support and a small controlled side path while your toes face forward and your trunk stays quiet.

Two smooth faceless seated figures show a bent and straight arm beside an elbow joint under the English hook BEND AND RETURN.
Mobility · 2026/09/16

Seated Elbow Bend and Straighten With a Quiet Shoulder

Practise a clear elbow hinge while the shoulder, wrist, and torso stay quiet.