#+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 | -          |                                                                          |