Fitonomy Mobility

Move with more control

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

Two faceless seated figures show palm down and palm up beside the English hook TURN WITH CONTROL.
Mobility · 2026/09/16

Seated Forearm Rotation From Palm Down to Palm Up

Turn the forearm through a comfortable path while the wrist, elbow and torso stay quiet.

A faceless seated ivory figure demonstrates heel and toe lifts beside the English hook ROCK WITH CONTROL.
Mobility · 2026/09/16

Seated Heel and Toe Raises for Ankle Control

Practise two clear ankle actions from a stable chair, then alternate slowly without letting the knees or trunk take over.

A faceless ivory figure sits on a cobalt chair with a shoulder girdle cutaway beside the English hook ROLL WITH CONTROL.
Mobility · 2026/09/15

Seated Shoulder Circles With Relaxed Arms

Learn a small shoulder roll in both directions while your arms stay loose, your feet stay supported, and your neck stays comfortable.

A faceless ivory figure making a small seated upper back extension on a cobalt chair with a coral thoracic spine highlight and the English hook MOVE THE UPPER BACK.
Mobility · 2026/09/15

Seated Thoracic Extension With a Stable Chair

Learn a small upper back extension over a firm chair, keep the movement where you intend it, and return to neutral without forcing your neck or lower back.

A faceless ivory figure reaching one arm beside a journal and phone, with shoulder anatomy and the English hook TRACK WHAT CHANGED.
Mobility · 2026/09/15

How to Keep a Mobility Progress Journal

Use separate practice and assessment notes, repeat the same setup, and interpret mobility changes without chasing a bigger number.

A faceless ivory athlete lies on a mat and supports a raised thigh with coral hamstring anatomy beside SUPPORT THE LEG.
Mobility · 2026/09/15

Supine Hamstring Stretch: Support the Thigh Gently

Learn a supported supine hamstring stretch that changes knee position without pulling on the joint.

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.