15-Minute Daily Maintenance Mobility Workout for Beginners with Single Stick
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- Опубліковано 7 вер 2020
- Get your body moving with this 15-minute beginner's daily maintenance flow with a single long stick. This daily workout will help you maintain all your tissue lines, get some rotation in, open up your hips, and keep you feeling good from day-to-day. You'll need one long stick (6-7ft) for this workout.
This flow can be done every day for gentle mobility maintenance. It can also be used to alternate days with our more intense 45-minute workouts, or once in the morning and once in the evening as desired to help alleviate stiffness and aches from sports training sessions or sitting at a desk all day.
Exercises covered:
Single Stick Lunge Pattern @ 0:26
- Benefit: this movement will help establish a stronger lunge, build stronger legs, improves foot function, and enhances hip and core stability which builds a stronger trunk.
Split Stance Monkey Hang @ 4:40
- Benefit: stretches lats chest, obliques, hip flexors, psoas, rib cage, lateral hips, and quads, mobilizes the hip and shoulder complex, strengthens grip, lats, scapular muscles, and core, teaches scapular control, and prepares the body for rotation and hanging or pulling drills.
Lunging Bow and Arrow Variation @ 8:26
- Benefit: stretches and strengthens lateral chain and improves mobility of back, shoulders, and hips.
Lateral Bow and Arrow @ 12:18
- Benefit: stretches and strengthens lateral chain and improves mobility of back, shoulders, and hips.
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Stick Mobility is a training system that improves your mobility, stability, and strength.
It combines joint mobilization, strength training, and deep fascial stretching to increase athletic performance, reduce risk of injury, and accelerate recovery.
The system uses the Mobility Stick as a simple tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement. It provides kinesthetic and visual feedback to users and coaches. The sticks are designed for professional use in gyms, medical facilities, and on the sports field. They can be used outdoors, are 100% waterproof, and easy to clean. They are made with a custom blend of synthetic plastic and natural rubber to achieve the balance of flexibility, strength, and grip needed for the full range of Stick Mobility exercises.
The system is based on the scientific principles of leverage, stability, feedback, irradiation, isometrics, and coordination and is accredited by:
- National Academy of Sports Medicine
- Aerobics & Fitness Association of America
- National College of Exercise Professionals
- National Strength & Conditioning Association
We focus on helping coaches, athletes, and medical practitioners. From pro athletes to personal trainers, strength and conditioning coaches to physical therapists and chiropractors. Each one of them views movement from a different perspective. We work with them to understand how to apply the Stick Mobility principles into how they view movement with the goal of helping them reach their full potential.
To learn more about the program, find classes, workshops, certification courses, and to buy Mobility Sticks check out: www.stickmobility.com
Instagram: / stickmobility
Facebook: / stickmobility
Podcast Show on Apple Podcasts: podcasts.apple.com/us/podcast...
Podcast Show on Spotify: open.spotify.com/show/7ilxFDN...
UA-cam channel: / stickmobility
#homeworkout
#stickmobility
#mobilityworkout
#stickmobilityworkout
#mobilityexercise
Get your flexibility back and prevent injuries with Stick Mobility: stickmobility.com/
This is precisely the kind of daily mobility practice that I have yearned for. These 15 minutes are feeding my muscles and joints with plenty of work without overdoing it. Great for this mostly-sedentary 65+ person to have more energy and ease. My painful hip and shoulder are so much better after just a few days of practice - and without getting hurt. I love how the stick brings both confidence (so muscles don't strain) and also the 'active' part to the exercises: Better than 'regular' stretches without a stick. Thanks for the clear, slow, mindful instructions to these active stretches and rotations.
We are so happy to hear this! Its amazing what difference 15 minutes of daily workouts can do to improve your energy and overall health!
When my trainer introduced me to stick mobility, I was at first skeptical. A few sessions with him convinced me to purchase my own set.. This was a great purchase, I feel 100 % more limber thanks to my trainer, and thanks to the many wonderful videos.I try to do something everydsy with my sticks.I just turned 80 years old, but this has given me a great feeling of confidence.
Hi Herb, thank you so much for sharing! We are so glad you decided to give Stick Mobility a chance and are happy to hear you are enjoying it. Keep up the great work! 😀
How much did Stick mobility pay you to say this.
I just got the set in the mail. These are amazing and I love that you guys have a lot of videos and exercises. Awesome work!
Glad you like them, Taz! And thanks for watching! 🥢🔥😃
Just what I needed. Thank you.
Thanks for the feedback Hans! Glad you found this workout to be helpful! 👍😀
You guys have got to have note views with this content. Thank you for this.
You're very welcome Lisa, thanks for your support! Love your channel's content as well!
with very clear explanations, really learnt a lots, thank you so much!! 👍😃
Thanks for watching and for the great feedback Connie! We're glad you enjoyed it!🥢👍
Great videos ! Well done. Clear and concise instructions. Excellent audio.
Stick exercises rock with good information and instructions.
Thanks, James! Glad you like it! 😃
Great exercises and super clear explanations. Thank you for sharing!
Thanks for watching! Glad you found it helpful 😀🥢
This routine is so good. I love the rotation work. Thanks, Fiona
You're so welcome! Glad you're feeling the benefits! 😃🥢
thank you, this is terrific
Thanks for watching David! Glad you enjoyed this workout!
I bought a 7/7/5 bundle years ago when I was much stronger & fitter. Since then my body fell apart a bit, including multiple hip surgeries. I don't have the leg stamina to maintain the first move, nor the grip stamina to maintain the second move. A little hard to reckon with given I used to lift a few times a week :'). I've got a long way to go, but these moves feel great. Will stick with it for a few months and see what happens. Hope you upload more workout videos soon, thanks!
Awesome, relieved a lot of tension.. make sure to breath through each move
You got it Guaranlam, it's very important to breath during each move 👍 I am glad you enjoyed this workout and found it to be helpful!
Great instructions 👌 thx
Thanks for watching and for the feedback! Glad you enjoyed this class! 🥢😀
I received my stick today. I just did this video. After 3 back and a neck surgery I need all the help I can get.
Hope you're finding the tools here helpful. Thanks for your support and glad you got the stick!
1 year later, how are you doing these days?
Great routine
Yes! Thanks for watching! 🥢🥢
This is a great video for a beginner like myself
Awesome to hear! These videos are designed for beginners. Glad it helped, and thanks for watching 😃🥢
That looks like it hurts real good. Guna have to buy one now, great vid buddy 👍
😂 Thanks or watching Jack, let us know if you have any questions!
i was looking for some kind of exercise that would actually work for my back problems, finally after years i have found it! thank you!!!
That's awesome to hear! So glad you found this workout to be helpful for your back problems 😀
I said I wasn’t going to buy anymore exercise equipment but I guess I lied to myself. Great video and explanation.
Thanks for watching and for the great feedback La Trice Taylor! Very happy to hear you are interested in purchasing the sticks! Let us know if you have any questions! 😀
@@StickMobility just went to your site and your are out of stock...bummer!!
@@fullxeclipse Oh no! What site are you looking at? On our website (stickmobility.com) all of our products are in stock right now.
makes me wanna get me a stick now
Let us know if you have any questions Abraham! 😀
What size for someone 5 '11 and 100kg
the 7' 7' 5' bundle!
How much do these fancy sticks cost
Sticks vary in price based on size and quantity. Shipping can also vary depending on location (if you are outside the USA).
Are these sticks expensive?
Hi there! Sticks vary in price, but when used correctly will last a long, long time (our oldest sticks are about 7 years old as strong as day 1).
@@StickMobility, I ordered the 6 footer last night. I’m looking forward to working with it.
@@Grimlock987 Awesome!! You'll love it. Thank you for your support! 😃🥢