From bac60a72a8cce293908c9a945b6a77551b8782c2 Mon Sep 17 00:00:00 2001 From: Adam Mohammed Date: Sat, 20 Apr 2024 22:27:48 -0400 Subject: [PATCH] Started mobility program --- learning/health/mobility.org | 47 ++++++++++++++++++++++++++++++++++++ 1 file changed, 47 insertions(+) create mode 100644 learning/health/mobility.org diff --git a/learning/health/mobility.org b/learning/health/mobility.org new file mode 100644 index 0000000..20622a6 --- /dev/null +++ b/learning/health/mobility.org @@ -0,0 +1,47 @@ +#+TITLE: Mobility Journal + +* Learning about foot and hip mobility + + + [[https://www.reddit.com/r/FootFunction/comments/1319ecu/general_info_resources_for_understanding/][r/FootFunction general info]] + + [[https://www.youtube.com/watch?v=31FPKiJVO7k][The Truth About Hip Internal Rotation - Connor Harris]] + + [[https://www.youtube.com/watch?v=MIZGsiklYHA][The best place to start improving your hip internal rotation - The Musculoskeletal Clinic]] + + Bought Connor Harris Program to start somewhere + + It's a 8 week course. +** Beginner Body Restoration + +*** Phase 1 + +- **Sidelying Decompression with breathing focus** + This is a 90 90 on your side with a towel under top of pelvis + 2+ sets x 8 breaths per side +- **Sidelying 90/90 Half rolling** + This is a 90/90 on your side with a foam roller in between + move back and forth for 1-2 minutes without twisting lower back + 2+ sets x 1-2 min/side +- **Latimus Stretch** + Hold door frame with side you are stretching, same side leg drops back, + round your back, twist gently + 3+ sets x 8 breaths per side +- **90/90 Hip Lift with active ball squeeze** + With legs elevated, used the couch, scoop tailbone off the floor by + pulling on hamstrings, once there, squeeze with a decent amount of force + 3+ sets x 8 breaths + +| Date | Phase | Total Sets | Notes | +|------------------+-------+------------+--------------------------------------------------------------------------| +| <2024-04-20 Sat> | 1 | 1 | Overall not to bad, had to play with the lat stretch to feel it properly | +| <2024-04-21 Sun> | 1 | - | | +| <2024-04-22 Mon> | 1 | 0 | Rest day | +| <2024-04-30 Tue> | 1 | - | | +| <2024-05-01 Wed> | 1 | - | | +| <2024-05-02 Thu> | 1 | 0 | Rest day | +| <2024-05-03 Fri> | 1 | - | | +| <2024-05-04 Sat> | 1 | - | | +| <2024-05-05 Sun> | 1 | - | | +| <2024-05-06 Mon> | 1 | - | Rest day | +| <2024-05-07 Tue> | 1 | - | | +| <2024-05-08 Wed> | 1 | - | | +| <2024-05-09 Thu> | 1 | - | Rest day | +| <2024-05-10 Fri> | 1 | - | |