FDM Flipbook

Movement: Active Isolated Mobility
Exercise 2 - Beginner
3D Childs Pose
Objective:
Increase Thoracic/Lateral Sling Mobility
Primary Movement: Shoulder Flexion and Thoracic Lateral Flexion
Primary Motion Plane: Frontal Plane
Sets and Repetitions: 1-2 sets / 4-6 repetitions per side
• Movement Description:
Begin by kneeling on the floor with your hands on the FD with palms facing down.
• Flex the knees, hips, ankles and shoulders so that the hips are back on your heels and the arms are extended out in
front of you with your arms straight and a gap between your arms and ears.
• Slowly guide FD to the right, keeping the arms fully extended while slowly exhaling as you reach a range of
motion that is tolerable in the intensity of stretch on the left torso.
Hold for 10 seconds breathing deeply.
• Switch sides and repeat the 10 second hold on the right.
• Foundation Movement:
Kneeling with knees under hips and FD on 12” to 18“ tall table or 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 stationery anchor point
• This will facilitate a greater passive stretch in the lateral sling
Notes:
2
R