Fitonomy Mobility

Move with more control

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

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.