Fitonomy Mobility

Move with more control

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

A large ivory hand with coral flexor tendons and a faceless seated figure beside MOVE WITHOUT FORCING.
Mobility · 2026/09/15

Finger Tendon Glides: Learn the Hand Shapes

Learn the main finger tendon glide shapes, keep the wrist neutral and understand when a hand therapist should guide the plan.

A faceless ivory three dimensional figure shows a supported foot with coral intrinsic muscles and the words STOP CURLING YOUR TOES.
Mobility · 2026/09/14

Seated Toe Spreading: Move Without Curling

Practice spreading and relaxing your toes with the foot supported, using a small controlled movement instead of forcing them apart.

A faceless ivory three dimensional figure shows a seated pelvic tilt with a pelvis and lower spine cutaway beside the words STOP SITTING STIFF.
Mobility · 2026/09/14

Seated Pelvic Tilts: Explore Pelvis Movement on a Chair

Learn a gentle seated pelvic tilt on a firm chair, keep both feet supported and explore a small comfortable movement without forcing your back.

A faceless ivory 3D figure straightens one knee from a stable chair beside a clean knee anatomy inset and the words STOP SWINGING.
Mobility · 2026/09/14

Seated Knee Extension: Straighten and Lower With Control

Practise an unweighted seated knee extension with a stable chair, a supported thigh and a slow return. Learn what to watch and when to stop.

A faceless ivory 3D figure slides a supported heel on a blue mat, with knee anatomy visible beside KEEP YOUR HEEL DOWN.
Mobility · 2026/09/12

Heel Slides: Bend Your Knee Without Lifting the Heel

Learn a gentle heel slide with supported body position, comfortable knee bending and a controlled return. Check common mistakes and track the same setup.

A faceless ivory anatomical figure slides its hands up a blue wall, with coral shoulder muscles and the words SLIDE WITHOUT STRAIN.
Mobility · 2026/09/11

Shoulder Wall Slides: Explore Comfortable Overhead Motion

Learn a gentle facing wall shoulder slide, with clear hand placement, a steady trunk and a comfortable range instead of a forced reach.

Faceless 3D anatomical figure bending sideways on a chair with supported feet, highlighted side muscles and BEND WITHOUT TWISTING.
Mobility · 2026/09/11

Seated Side Bend: Keep Your Feet and Hips Steady

Practise a small seated side bend with a supported position, relaxed arms and a controlled return. Learn how to avoid twisting or lifting a hip.

Faceless ivory 3D anatomical figure in a supported floor hip rotation position, a visible hip joint and coral muscle detail, with DON’T FORCE IT
Mobility · 2026/09/10

Hip Rotation for Beginners: Support Your 90/90 Position

Explore a supported floor position without pushing your knees down. Learn who should skip the 90/90 stretch and what to record after a comfortable attempt.

Faceless ivory 3D anatomical figure holding a supported standing thigh stretch, quadriceps highlighted in coral, with STOP ARCHING YOUR BACK.
Mobility · 2026/09/10

Standing Quadriceps Stretch: Keep Your Back Comfortable

Use a stable support to stretch the front of your thigh. Learn the setup, avoid arching your back and release the stretch without losing balance.

A faceless ivory 3D figure lifts a bent knee while seated, with a hip joint cutaway and the words LIFT WITHOUT ROCKING.
Mobility · 2026/09/10

Seated Hip Marching: Lift One Knee Without Rocking

Practise a comfortable knee lift from a stable chair, with a steady torso and a controlled return to the floor.

Faceless ivory 3D anatomical figure seated with arms open and chest muscles highlighted in coral, with the English text OPEN YOUR CHEST.
Mobility · 2026/09/09

Seated Chest Stretch: Keep Your Shoulders Relaxed

Learn a gentle chest stretch on a stable chair, with arms opening outward, relaxed shoulders and no pulling on the chair.

Faceless ivory anatomical figure turning its head, with a cervical spine cutaway, highlighted neck muscles and the text STIFF NECK?
Mobility · 2026/09/09

Seated Neck Rotation: Turn With Your Shoulders Still

Practise gentle seated neck rotation with a stable chair, relaxed shoulders and a comfortable range. Learn the setup, common compensations and when to stop.

Ivory anatomical lower leg and foot with an ankle cutaway, a blue curved motion arrow and the text STIFF ANKLES?
Mobility · 2026/09/09

Seated Ankle Circles: Gentle Movement With a Steady Leg

Learn seated ankle circles with a comfortable setup, slow direction changes and a steady leg. Keep movement practice separate from ankle testing.

A faceless ivory anatomical 3D figure in a navy and cobalt setting with the English words START MOVING.
Mobility · 2026/09/09

Mobility for Beginners: Choose Your First Routine

Choose a comfortable starting movement, build a small routine and track control. Follow the right guide for a chair, floor, hip or shoulder exercise.

Faceless ivory anatomical figure in the rounded cat position, with a spinal cutaway and coral muscles beside the vertebrae, plus the text STIFF BACK?
Mobility · 2026/09/09

Cat Cow Stretch: A Gentle Way to Move Your Spine

Learn the cat cow stretch with comfortable spinal movement, steady breathing and a simple starting practice. Avoid forcing your neck or lower back.

Ivory anatomical forearm supported on a table with a wrist cutaway, gentle hand extension and the English text MOVE WITH CONTROL.
Mobility · 2026/09/08

Seated Wrist Mobility: Gentle Bends and Forearm Turns

Practise wrist movement with your forearm supported. Learn gentle bends, palm turns and simple control checks without forcing a stretch.

Faceless ivory 3D figure stretches an extended leg while seated, with the hamstring muscles highlighted in coral and the English text TIGHT HAMSTRINGS?
Mobility · 2026/09/08

Seated Hamstring Stretch: Chair Setup and Gentle Hip Hinge

Try a seated hamstring stretch with a stable chair, supported heel and gentle lean from the hips. Learn what to feel, what to avoid and how to compare sessions.

Ivory 3D anatomical figure stretches against a wall with the rear heel on the floor, the calf highlighted in coral and the English text KEEP HEEL DOWN.
Mobility · 2026/09/08

Standing Calf Stretch: Wall Setup and Heel Position

Learn a gentle calf stretch with wall support, a straight rear knee and the heel on the floor. Adjust your stance and track the same setup over time.

An ivory 3D figure performs a cross body shoulder stretch with the shoulder muscle highlighted in coral and the English text STIFF SHOULDERS?
Mobility · 2026/09/08

Cross Body Shoulder Stretch: Gentle Technique and Common Mistakes

Learn where to support your arm during a shoulder stretch, how gently to pull and when to stop. Keep the focus on comfortable movement rather than force.

An ivory 3D figure performs a supported kneeling hip stretch with a hip anatomy cutaway and the English text STOP OVERARCHING.
Mobility · 2026/09/07

Half Kneeling Hip Flexor Stretch: Setup and Common Mistakes

Learn a gentle hip flexor stretch with a cushioned knee and steady pelvis. Avoid chasing a deeper lunge by arching your lower back.

An ivory 3D figure turns gently while seated, with an upper back anatomical cutaway and the English text STIFF UPPER BACK?
Mobility · 2026/09/07

Seated Thoracic Rotation: A Gentle Upper Back Exercise

Learn seated upper back rotation with a stable chair, a comfortable range and simple form checks. Practice control without forcing a deeper twist.

Ivory 3D anatomical ankle with a visible joint, highlighted calf muscle and the heel resting on the floor. Text: "STIFF ANKLES?".
Mobility · 2026/09/07

Ankle Mobility Test: How to Do the Knee to Wall Check

Try a simple ankle mobility check with a wall and ruler. Learn how to keep your heel down, record a consistent result and avoid misleading comparisons.

3D anatomical figure raising an arm, with the shoulder joint visible and shoulder muscle highlighted in red. Text: "STRETCHING ISN’T ENOUGH".
Mobility · 2026/09/07

Mobility vs Flexibility: What Should You Train?

Learn the difference between available range and controlled movement, try a gentle movement check, and track progress without chasing a deeper stretch.