FDM Flipbook

Movement: Active Isolated Mobility
Exercise 1 - Beginner
Extended Childs Pose-Reach and Rotate
Objective:
Increase Thoracic/Lateral Sling Mobility
Primary Movement: Static shoulder/knee/hip flexion; Glenohumoral joint external/internal rotation
Primary Motion Plane: Static in Sagittal Plane, Dynamic in Transverse Plane
Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions
• Movement Description:
Begin in an extended child’s pose position with your hands on top of the Flex Disc (FD).
• Inhale through the belly, and upon exhale reach long through the arms while rotating your palms from down to
up (pronated to supinated).
Hold the rotated hand position for 2 to 3 seconds or to the end of the exhale.
Inhale, relax to the starting position.
• Repeat the pattern for the desired number of repetitions.
• Foundation Movement:
Begin by kneeling with knees under hips and your hands on top of FD sitting on 12-18” table box in front of you
• All other movements as enumerated in Movement Description
• Progressions:
• Attach one end of the tubing to opposite side of FD from where the palm is resting. Attach the other end of the
tubing to a door anchor or any other type of stationary anchor point. This will facilitate a greater passive stretch in
the lateral sling.
Notes:
1
R