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Started mobility program

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Adam Mohammed
2024-04-20 22:27:48 -04:00
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#+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 | - | |