3.1 KiB
3.1 KiB
Mobility Journal
Learning about foot and hip mobility
- r/FootFunction general info
- The Truth About Hip Internal Rotation - Connor Harris
- 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 | 1 | Still playing around with Lat and hip lifts, but felt pretty easy |
| <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 | - |