4 Week free stick mobility
Stick mobility introduction
Welcome to the introductry guide for the 4 week free stick mobility program. I've been using stick mobility for over a year now and I've seen big improvements with my shouder mobility, my spine rotation and my hip flexability. Mobility has always been my weakest area and even after all my improvements I still have a long way to go.
During this 4 week guide we're going to stick to the basics. After the 4 weeks you can start more advances moves when your mobility increases. To start with you want to build a solid base which you can add to in the future.
Thoughout this guide I may oversimplfiy or generalise different movements or different parts of the body to make it easier to understand for a wider audiance.
Week one
Welcome to the first week of stick mobility. During the first week your going to learn a basic routine focusing on rotation of your spine. If you have back issues take it slowly at your pace even if that means you don't get full roation for some of the postures.
During the firstweek I want you to create a habit of picking up the stick. This is why I want you to complete the program everyday. A good way to create a habit is frequency, and a good trick to improve frequency is leaving the stick in a visable place.
Important notes from the video
- Every day this week pick up your stick and do the program, this will help you create a good habits of using your stick
- When rotating and holding the position only go as far as you feel comfortable, you can increase your rotation the more you do it
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Week two
Welcome back, it's good to see your ready for another week. During this week you're going to be introduce to a new routine targeting different areas.
This week you are going to be focusing on the upper back/neck and shoulder area. For a lot of people due to their work or lifestyles are very tight in this aera and for that reason your range of motion maybe limited for the shoulder extentions. Thats ok, just like anything the more you do it the better it will become.
Important notes from the video
- Complete program 2 three times this week and continue practising program 1
- Always keep your arm straight throughout the postures
- Stand in a neutral stance with your feet shoulder width apart keeping your back straight
- During the posture push down on the stick to the ground with about 50% of your force
- By hold the stick with your thumb point downwards changes the angles you are targeting
- The grip will always by with your thumbs pointing up unless stated
- Digging is a term I use to describe while stretching moving the joint in different angles trying to find tight spots
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Week three
Welcome back, well done you've made it past the half way mark. During this week you have a completely new routine to learn.
This week you are going to focus on the lower body, improving your mobility in your hips. It is common by having tight mobility in your hips can increase your changes of pulling muscles in your back. Sitting is a big cause to poor mobility in the hips and due to work or our lifestlyes everyone sits way too much.
Important notes from the video
- It's called 90-90 posistion because both of your legs are at 90 degree angles.
- When in the 90-90 try to make sure your legs are flush against the ground
- For some people the 90-90 position maybe to painful to get into that's ok instead sit on the ground with your legs straight in front of you
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Week four
Welcome back, this is the last week of this guide you have done really well so far to get to this stage.
During this week your going to be introduced to isometric holds. With this program isometrics holds are when you use 100% of your strength pushing against your stick and holding that position for 3 seconds. This is going to promote strength with mobility.
Important notes from the video
- Lat is a common name used for latissimus dorsi that is the muscle located on the back that stretches to the sides
- For 10 reps of isometric holds, hold at 100% force for 3 seconds then release, then repeat for 10 repetitions
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Congratulations you have completed the 4 week basic stick mobility program
You now have 4 differnt programs targeting the whole body you can use for stick mobility. You can mix and match the routines to focus on areas that you need to work on. The main thing is keep up the good work and continue to improve your mobility. For more stick mobility programs or other help with other areas in your life contact me and together we can make you the best version.
Click here to take your fist step