Stick Mobility MOVEMENT MADE HILy Level 1 Coaching Manual 2nd Edition 2017 82017 Stick Mobility LLC. You may not publish, reprint, or distribute any matertal from this manual without the express. written consent of Stick Mobility LLC. This text has been licensed te Stiek Mobility LLG and is intended fer Stick Mabilty certified eaaches, weference only.SSG80800 i SEES FF FVI IIIT IGIIIIIIGTSOS What is Mobility? Mobily isnot just flexibility. tis the ability io move. Its a combination of flexibity,strengin, and motor control “For most gym-goers, moving well nt important... untif they can't.” 1 (Grey Coon FMS} What is Stick Mobility? And How is It Beneficial? Stick Mobility is a system thet enables increased range of movement (ROM) and enhances Neuromuscular awareness. Its a system developed using a stick as a teol to help us inerease our functional range of movement (ROM), full Body strength, posture, stability, and body awareness. The stick will give you leverage ls access ranges of molion you normally esuld not reach and will enable you to easity apply tension to strengthen ferent ranges and movements, The henefits of Stick Mobilty transfer to everyday life a5 well as performance training, The Stick Mobility system has multidimensional spplications within your training protocol. You will ind that you can utlize Stick Mobility segmentally or consistently as 2 stand slong training program. itis a system that complements any training system that you chose to do, Here ate some definitions that are important to know for mobility training and the Stick Mobility system. > Flexibility - the ability to passively achieve range of motion and the abifily lo bend without breaking. © Strength - the ability to withstand or exert great force, stress. or pressure. >» Motor Contrat- the procass by which humans use their brain to activate and coordinate the muscles and limbs involved in the performance of any mevement = Active Flexibility - the ability to move a bone around an axis using only internal force. Ex. —= reaching your arms overhead as far as you can control, » Passive Flexibility - The ability to move 8 bone sround an axis with help trom an extemal force. Ex. having a partner pull your arms overhead as far they can 2 Static Stretching - nol continually moving. Engaging a posilion that facilitates a ctreich and then holding thal position for a sel period of time without moving, & Dynamic Stretching - in constant motion. Moving parts of your body and gradually inereasing ROM, speed of movement, or both. > Isometric Stretching - a type of static stretching (meaning it does not use motion) which involves. the resistance of muscle groups through isometric contractions (tensing) of the stretched musclesProprioceptive Neuromuscufar Facilitation (PNF) - a manual rasistance technique that works by simulating funcemental patterns of mavement, such as swimming, throwing, turning, or climbing. Methods used in PNF oppose motion in multiple planes concurrently, Contract-Relax Stretching: After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the musela ig briefly relaxed for 2-3 seconds, and thon immesistely subjected to a passive stretch which siratches the muscle even further than the intial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 secands before performing another PNF technique. Contract-Relax-Contraet: This technique is also called the Coniract-Rolax-Anlaganist-Contract (or CRAC). ILinvolves partorming two isometric Contractions; first of the agonists, then, of the ‘antagonists. The firet partis similar to the conlract-relax where. affer assuming an initial passive stretch, the strotched muscle is isometrically contracted for 7-18 seconds. Then the muscle is relaxed while ts antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique Rotational Stretehing: Streiching that Involves transverse or tuming movement. ‘This intorosting ta nate that many conventional siretches are cxeculed in oniy one plane ata fime and very few rotational stretches about the longitudinal exes of the limbs are ever used. Thus, many of these siretches could be enharieed if they included cloments of rotation and twisting, espocially # they followed some of the pattems encountered ia actual sport"2 (Sit & ‘Weknosnansty} “Mut-cirectionat stretching is important, since the struelural anentation of the fibirs is different for the different collagenous lissues and is specifically suiled to the functions of each fissuc" 3 (Si @ Verkrostansiy) “Wie incorporate propriocaptive neuromuscular facilitation (PNF) techniques as well as movernent pattems fo re-oducale muscles by moving them in wmusts| patterns" 4 (Pranewask- Nicholas A. Mute, MD) Fascia: is the thin sheath of fibrous tissue that encloses muscies and other organs in the body. ‘The fascia provides support and prclaction snd gives structure lo the boy. Fascia functions as a fiber optic network, or Tiquid crystalline matrix” that bethes each cull with information, energy, light, sound, nutrtion, oxygen. bio-chericals, snd hormones. Analher msin function is the flushing out of toxins. The bady’s most important communication system connects every aspect of our mind/body at enormous speed. The elasticity of fascia is due to many interlacking collagen fibers, or strands of protsins that act like coiled springs: strong, but stretchy. This allows the fascia to be responsive and fiexibie when it comes le movement and activity. Bul when excessive Physical strain or trauma occurs, the fascia beesmes tense and strained. This can not only cause pain and discomfor, it also contributes to muscle weakness, muscle fatigue, inefficient recruitment of muscle fibers, decreased motor csordination, and limits range of motion. The condition ofthe fascia determines the condition of the muscle. § ohn F. Barnes, PT)Superices tack UneRolalion is an additional aspect, which we use, that brings brachiation into play. Brachistion is an arm swinging malion that is used for looomotien purposes. Dr. Joe L. Frost, Professor Emeritus at the University of Texas, has studied brachiation for years. Endurance, strength, flexibility, general coordination, eye - hand coordination, visual perception of distance, balanced locomotor patterns, confidence, and ability to use increasingly challenging equinment, are some of the major benefits that his research has yielded. ¢ (Overhead Equipment Use 2007} % Scapular Control: One must be able to maintain control of your scapula throughout movements. The scapula must be able to glide slong the rib cage in muttipis directions, This is crucial tor overall shoulder health and strength 2 Grip Strength: Stick Mobility will help to increase your grip sliength, There is quite a bit of data that shows a direct correlation belwaen improved grip sirenglh, a stronger rotator cuff and better internal health. + Motor Control/Neuromuscular Control: Motor cantral is the process by Which humans and animals use their brain/cognition to activate and coordinate the muscles and limbs involved in the performance af a motor skill = Balance; Is the even distribution of weight that enables someone to remain upright and steady. = Broathing: Influences mind, emotions. and physical stale while inoreasing body awareness. Breathing can synchronize with movement to optimize stretching and maximize the quality af the stretching. Heart rate and rhythm af respirations will rev up or calrn down the nervous system (sympathatic & parasympathetic), Controlled breathing can enhance relaxation mentally and physically. 9 (Or Faygenhote) -~=epReRAAAAAAAAAMAAAARARARARARAAANRER OOOO O OOOOH YOO EeSOS RGF TUFF GUT T UU UCT eT eee eS STICK MOBILITY PRINCIPLES 4. LEVERAGE & STABILITY FEEDBACK |. IRRADIATION 4, ISOMETRICS 5. COORDINATION LEVERAGE Ti sertior ree ges bara SEE We wea stick asa talor rating vera > The stick allows us to access a greater range of motion using good leverage making it easier to overcome the body's resistance to bend in a certain direction, and be supported fo oelax and breath easier. STABILITY The quaiity of being stable. The ability to hold position and resist internal or external forces, = The stick gives us an aid to help create more stabilly in the joints, > Itgives us a betler base of suppor! for learning how lo balance through different postures. FEEDBAGK - Tha slick helps give us visual and kinesthetic feedback ta enhance leaming and body awareness, > Visual Feedback - For example, by looking at the stick during wrist citcles, we can see the active range af motion and quality of movement by the size of the circle being created by the top and bottom of the stick as well as the fluidity of the mation. Kinesthetic Feedback - By pushing and pulling into the stick with our hands, feet, or different body parts we are able to create awareness/aciivation of different muscles, 35. well as sensing joint position and spalial ewareness, IBRADIATION - “A muscle working hard rocsuits the neighboring muscles, and if they are already part of the action, it amplifies thair strength. The neural impulses emiited by the contracting muscle reach other muscles and Turn ther on’ as an electric current starts @ motor’. -Sherringlon's Law of Irradiation. 7a (Oxtardiaumats orn) * Pavel Tsatsouline states: “The most powerful ‘neuro! generator*are abs, glutes and grip. “You can tense these to get stronger on any exercise, 100 ‘SuonaFi » Stick Mobility uses the stick'sticks to help increase irradiation by driving the sticks into the ground, ceiling, wall and squeezing to activate grip and trunk pawer. This allows us to give more input to the nervous system and make changes faster. Creates systemic strength which leads to an overall stronger body. ‘We don't want to just be flexible we want people lo be strong in in different positions. Links the body together. ¥ ¥ y 2 universal lavy of human movement is ilystrated ~ proximal sitfness entrances distal mobility aad athleticism.” 11 Swart Moca, Backttnve.com) "Good training always addresses the clements that assis! ard potentiate ane anotiver throughout the boo inkage. The core is here baseProximal stiffness, or stiffening the core between the hip and shoutder joints produces higher limb speed and force. Strike force in MMA or baseball or golf, is governed by this universal principle. Limb speed for throwing, running, and directional change is 8 funelamentat athieticism. While proximal stiffness {the core) governs all ofthese athletic objectives i also reduces back pain and injury by reduoing the spine bending when loads are imposed. The spine loses its load besring strength as itis bent more away from its neutral posture.” 12 Stuart McG Backfiro com) ISOMETRICS - There are actually 3 types of isomelrié contractions and if you apply all three you can obtain significant increases in neural drive, muscle fiber rec‘uitment, and therefore rate-of force production. Stick Mobility uses all three to help with creating belter active mobility, strength and movement Static Contraction - The first type of isometries is called Static Cantraction. During this type of ‘contraction, your muscles squeeze bul you don't actually move or push against anything. » Yielding Contraction - The second type of isometric is Yielding contraction. This type of contraction is @ bit different than Static Contraction because it helps yau recruil even more muscle fibers inside your body by actively squeezing all of lhe muscles involved in the movement, > Overcoming Contraction - The third method of isomeric contraction and the mes! powerful on ils own is the Overcoming Contraction which is defined as pushing against an immovable object “AW ines conditioning, including Texibity enhancement, relies predominantly an neuromuscular stimulation.” 13 (Varinoshanokr& Se ~..sludies have shown isometric training also produces significant strength increase over # range of up to [aS much as 15 degrees an either side of he training angle. Moreover, as with all strength measurements, there ig a specific force oF torque versus joint angle curve for each type of muscle contractions, sothet it is highly umikaly that a strength increase would be confined ta @ very precises angle and nowhere else in the range.” 34 Verknoshcsky 8 St) BFE We use Progressive Isometric Patterning (PIPs), using isometric contractions at segmental points, oF entirety of a movement or position to help strengthen diflerent ranges and reinforce better movement patizens. Strengthen all sides of the join! by pushing or pulling into the stick with our limbs in diferent positions to help develop global contro ‘Some benefits of isometric training: “In fact, using isometnic exercise for 6 minutes would be the equivatent muscle work of 30 to 36 minutes of gym work en commercial weight lfing equipment." 75 Joumal ot Annfed Rescorch (2008) “isometric exercise is a fundamental component of batt: nonoperative and postoperative rehabilitation of Shoulder instability” 18 Caren! Cngpascte Prseten 2013) “These finaings sugges! that isometric training may be an important adoftion ta ACL injury prevention programs.” 17 Jounal ofFlctromyss'sphy sad Kinessiog? (2014) pe AAAAAAMA ML AMMAR Aen naeannennnhnaaaaeeanRaeaeeeseeenenaenese &FOSS SFO G GFR FFE F TOO Fee RUC C EEE eee “Explosive isometric raining has been shown here to pravide similar benefits to that of plyometrc traning wilh respect to the measured variabies, but with reduced impact forces, and would therefore provide & Useful adjunct for attnletc training programs.” 18 tourat of Strang set Contoning Reoeesch (2007) COORDINATION - The Harmonious functioning of the motor apparatus of the brain and particular groups Of muscles for the execution of movements. > Using the stick enhances the neural feedback from the hands to the brain 2 The stick. in conjunction with positional isometrics, can aid in activation of muscles involved in movements. Bilateral coordination isthe ability lo coordinate bath sides of the body atthe same time in a controlled and orgerized manner. Being able ta coordinata both sides of the body is an indication that both sides of the brain are communicating and sharing information with each other 3 The correct timing and sequencing of muscie fring with the appropriate intonsity of muscle contraction leading to effective initiation, quiding, and grading af movament and occurs ata ‘eonsciaus or automatic level. 19 aust (2012) Joint Range of Movement + Joint Stability + Nevromuscutar Control = Mobility. The first idea we will look at is joint range of mavement (ROM). Hurnan bodies were designed with joints that can flex. extend, rotate. and glide. Having contral of these motions al each particular joints the Key to mobility. There are certain cases where structural limitations will prevent a joant's ability to move through its full range. Greater neuromuscular control of your joints through a larger range of movement strongly coincides with improved resistance to injury. That said, we know that your passive flexibily is the key camponet! to protecting a joint ifit's stressed past its normal mits, but having contralled mobility is: the key to better movement and perforrianed. Traditional static and passive stretehing exercises develop mainly passive flexibility, whereas combined strength and strotehing exercises are considerably more effective in developing controlled mobilly. Isameli¢ stretches also holp to develop strength in the "tensed" muscles (which helps to develop stalic-active flaxibilty), and scems to decrease the amount of pain usually associated with stretching. 2 (Suseriaininy Sath Ed) The next thing we want to-address is the aspect of transverse and frontal overnenit, or the lack of, in training. We live in a world of rotation, yet we refuse to include that ingredient in our Lining protocols, ‘Take a minute and think of all the movements that you and your clients perinrm, an a daify basis, thal require rolalion. Gelling out of bed, showering, enteringlexiting a car, walking, running, and playing sporls all require rotation. Neuromuscular activation is essential for obtaining peak mobility performance. Your body needs la be ‘strong in the beginning, middle, and end ROMs. Sidenote: a client's pain threshold can be a limiting factor ‘when attempting to inorease these end ranges. Your joint health is dependent an your active flexibility Passive flexibility is merely a joints protective resetvé. Can you produce intemal fore throughout the ‘whole movement pattern you are attempting to accomplish? The ably to have neuromuscular control along with joint stability, will ai with how rhuch stength you can obtain over a joint’s ROM Including an isometric aspect will aid in greater flexibility also. Slowly resisting against a fxed point, in different ROMS, -will supplement your mobility 10(Our formula to croate mobility = = 1. Werming up to excite the nervous system for the short {erm [a help aocess mare range of motion (ROM) ‘2 Using the Stick's leverage and stick mobility techniques (a combination of passive. isometric, rotational and dynamic stretching techniques) to access deeper ranges of motion. (1-2 minute holds) 3. Applying Isomelrics in these ranges lo strengthen the range (10 second holds 2-8 reps) 4. Putting it al into motion, strengthening the movement pattemfpath you're trying to make better using Progressive Isometric Patterning (PIPs) 5. Just like all aspects of fines, this type of training must be done on a regular basis to produce lasting adaniations. In more simple terms, get your joints moving better and stadt integrating them into Larger movernent pattems. ‘This formula can be utilized to acoess and unlock your client's lost mobility. Your clients) willbe able to access better, controlled ranges of motion. This will allow for safer and more efficient movementts). Use the method and progression that is applicable to your client(s) based an your findings from their movement and/or postural assessment "See e MMU UF a Gee FFU GTC e Cee eee a a MOBILITY STICK SAFETY ‘The sticks are not indestructible so if you are negligent with them they can break. If you are doing movements within the system thay will last for a long time. “Anchoring the stick an the ground: make sure you're not on a slippery surface or have the butt fends on a fixed point ike 2 comer of a wail etc Having adequate space: when doing dynamic movements or static movements make sure there is enough room between you and other people or objects. Geiting hit by the stick dees not feel good. Do not take any strotch or movement to the point of paint! Stick Lengths and Purpose 4 & 5 foot lengths sre typically used fer joint mobilization and flow work. (4 faoter far 8° 10" ‘wingspan and lower) 6 &7 foot lengths are used for the romaining applications based off height and/or wingspan, (5 Footer for $' 10" height and bolaw) ‘Choosing the appropriate length is based off the user's height and/or wing span. The exercise or ‘stretch can algo faclor inlo which stick langth is applicable. Double Stick or Single Stick; Double stick raining can be used asa regression in your cient’s ‘raining protocol. The use of 2 seks can also be for creating force in cilferent directions for more advanced movements,SETTING UP THE FUNDAMENTALS Grip Positions (thumb around) s» Thumbs uptdown > Hand high'middloflow on stick. Stick On The Ground Positioning (Clock System) Imagine you are standing in the middle of an analog clock. Twelve 0” clock is directly in front of yau and ‘six g'elock is behind you. Guide the client/class by having them place the stick on an imaginary clock. 13 @eaee00@08 8 8@ 08028 8a oe eae eae eeee eee eee ee eee ee e686 e@ 6 6 6 aA‘Arm Positions (When, Why) > 80 dagrees: This allows for maximal stability and control. Maximal runk stability and orm mae can be generated. This arm angle will be used when hip tiivements that require a bent ime position are facilitates. % Half bent: Half bent will lend aspects of both the 90 and straight acm lengths. > Straight; Allows for least amount of stability and contol, Demands maximal amount of neuromuscular activation to maintain stability and control. Arm extension wil allow for fall les extension during hip-strengthening movements. CUTTS Hali Bent erin sheet ree ‘Tho 5 Stances Foot Together: Standing with your feet together. This stance is where all the single leg hip contral is performed slang with leg control assessments. Most of Li movements in this stance are done with twa sticks, = Tall Kneeling: Both knees on the floor with full hip éxlension. This is the least demanding position of the stapes. This stanoe can also be regressed by siliing on the feet if needed. 14Half Kneeling: Lunge position with back knee on the floor. The foot can be positioned in plantar flexion or dorsiflexion depending on the Purpose of the streich. Horse Stance: Slanding wide base (hip width or wider) with your pelvis tucked under so that your head, shoulders, and hips are stacked ‘on top of each other. Staggered stance / Lunge Position: Stand shoulder width apart and step one foot straight back. distance of stride can vary depending on the exercise. The: heel may or may not be elevated depending on the exercise. 16 4Tee e eee FUT U FGF e eee U TUT eee eee eek ‘Stick Positioning Most of the movements can be done from all stick positions wi leverage, sireich and activation Stick in Front: This position is most used. but not limited to, pasterior and anterior muscle activation ‘This is achieved by the act of pushing andior pulling the stick. Stretching andior strengthening aspects: will then be applied. will change the emphasis of the: Low back: 1) This position is used to activale the lower posterior line when iting a pulling action. We use this to engage and strengthen the posterior muscles. 2} This position can also be the starting point for many of our movements. . 18Crooks of elbows: 1} We use this position to help clients create and fee! what extension is in the spine. This is accomplished by pushing your arms forward against the slick and elevaling the chest. 2) Some of ‘our spinal rotation and spiral line stretches begin in this position Mid back: Stightly clevated position from the low back. The same principles apply as per the low back position. Across the scapula: Top position that we oblain for upper back activation and strengthening. Starting position for some of our stretches. 7SSSSSSCECSCTTCCSECTISTEECTECSESESCS Joint Articulations (Single Stick, Double Stick ‘The speed of these movemienis shauld be done slaw and controlled with light tension while tearing You san use thase mavements as an assessment, warm up, orwith the right amount of tension it can be tumed inte heavy strength training. Wrist / Elbow / Shoulder Propellers / Levers: Instructions: Stop 1 (Figure 1) Bagin wilh a mid-stick ip. Armis extended so that the wrist/shoulder is the focal point and net the elbow. Engage movements with a firm grip so that internal force is present, Stop 2 (Figure 2.3, 4): The propeller is done swith a ciculer motion just fike an airplane propeller. This will work on the rotational ability of the wrist and shoulder joint. ‘Step 3 (Figure 5, 6): The lever movernent begins with the same hand position and grip. Make sure that the palm is facing in towards your midline. Execute the movernent by “casting” the wrist. Extend the wrist 's0 that the thumb moves away from the forearm. Next, pull ihe wrist back so that the thumb moves back towards the forearm. You will be increasing the gliding ability, or frontal plane movement, of the wrist, Stir The Pot: ‘Same selup as the start of the propeller. The stick is then moved in the motion af string 3 pot. This ‘motion is done-clockwise and counterciockwise. This movement articulales the wrist in every direction, 18The Wrench - Wrist Mobilizer; Instructions: Step 1 (Figure 1): Begin with a wide, underhand orp. (Follow the diagram. We will call the right sida Hand A, The left side is Hend B) Step 2 (Figure 2): Remove Hand B fram one end and drop the stick into a counter clockwise rotation. Grab the stick with Hand B as it comes over the top cf the rotation, Moke sure that the palm of Hand B is facing towards you. You will feel a pretty strong stratet in the wrist of Hand A, Step 3 (Figure 3): You want to focus on keeping your shoulders down and your stretching arm in an extended position. Hold this stretch for 10-20 seconds and then case the tension for a few seconds, before repeating “You can intensify the stretch, on Wrist A. by curing your palm, of Hand 8, in towards your shoulder andi chest WristElbow!Shoulder (Stick In The Ground) Stir The Pot: The purpose of this movernent is to put the wrist through the enfire spectrum of the planes of motion. This multiplanar movement will increase your wrist articulation, We utilize a firm grip to create muscular tension that wil allow the user to explore and inorease their end ranges of motion in regards lo \wrist articulation. oe Thumbs Up: standard grip which puts the shoulder in neutral position. > Thumbs Down: alternate grip which places the shoulder into internal rotation. 18BORG GGG GAVIA VV VI IGG IVGFOGGGVEG SVS VVGGVIIGIITS Shoulder / Scapula Pendulum Instructions: Grab either a 4ft or Sit stick depending on helght and arm Jength Coote pee ee ee) Pendulum: Start in horse slanca, placing both palms against the ends of the stick. Apply light lension ino the stick, Bagin to push the stick side to side in front of body up overhead, Apply a bit more force with bottom hand to increase the stretch in the shoulder of top hand, Gradually find your end ROM, Perform repatitions for 20-30 seconds, Diagonal Pendulum: In horse stance, apply light tension into both ends-of the stick. Start with the stick in a horizontal position just outside your right hip, Begin to push the stick in a diagonal motion up over the left shoulder. Apply a bit more force with bottom hand to increase the stretch in the shoulder of top hand. Gradually find your end ROM. Perform repetitions for 20-30 seconds. Repeat on opposite side. 20» Transverse: Slart in.a horse stance. Hold the stick with arms straight at chest height. Slowly rotate the stick from one side to the other. Apply pressure from the trailing hand so that you will feel an increased stretch in the lead arm’shoulder complex. Keep the hips stationary and atterspt to stabilize the trunk as te limit the rotation. Kayaking: This is @ cross pattem blend of the pendulum. The mation is a figure # in both directions. This move will help with shoulder articulation and coordination. We are pushing or pulling into the ends of the slick aither simultaneously or dominant on the trailing hand, Distocates: These moves are for the purpose of creating controlled mabilty of the shoulder and scapula ‘85 YoU move into the overhead position. These motions are done mindfully with control. We are always ‘activating tension by pulling or pushing on the stick, Below are two variations of the dislocates. = | , f Te ek One Arm Leads The Way: Start with the stick soross the hips. Make sure that the arms are extended “with no flexion in the elbows. Pull spartan the-stick as though you are trying to lengthen the stick. Bring ‘the stick up aver the head and then pull the stick to one side. You will fee! the stretch in the opposing shoulder complex. Hold this for 5-10 seconds and then change directions ta mobilize the other shoulder. a 4SSE SSS SSS SSCS CSCS CC CECE CCE e eee Both Arms Simuttangously: Stal with stick across the hips and pull apart on the stick to activate the Posterior shoulder complex. Lif the slick up over the head es you continue to pull out on the stick. You will ‘oe| a strong sefivation in the scapula, Go as far as you can without compensating in any other part of the body, such as hips pulling forward, Irradiating your body will help keep your hips and body lacked into Pisce. You will then push in on the stick as you bring the stick back to the starting paint. You will fool the anterior aspect activate as you try to shorlen the stick. Make sure to.go slow and controlled as you da 5 reps on each side, Try te increase your range of motion with each rep. his is the same steps as above except with an unsierhand (palms up) grip. ‘The external rotation of the shoulder complex will be strengthened. Hip Warm Ups: Hip activations are dane in harse stance. You can use a range of narrow to-wide foot wilh position, Begin by centering the stick one arm's length in front of you. Stack the hands and apply downward pressure on the stick, Once you feel your trunk stability activate, then you can begin your hip articulations, The listed maverents. on the following page. will cover all planes of motion. 2Pelvic Tits Pelvic Rocks side to side: Ts rT Pelvic Cirles cen coy Pelvic figure 8's 4 = Rotations (InternalExternal) ‘Stick Taps (this is done with an upright, fect together stance) yy yyy “In the warm up version of the stick taps we are: not driving force info the sticks, Foot and Ankle Complex: Assume a hip width stance and place the sticks at spproximataly 11 and 1 Arms willbe in ful extension. Activate ground forca and siowly came up onto the toes. Atampt to avoid leaning your weight onto the slicks and stay tallin your sance. You can now slowly work the feet through the sagittal (heel raises), frontal (foot rocks). and transverse planes (circles). Try to focus your movement fromm the fest Up into the ankles and avoid swaying the slicks or your hips ~ and torso. Heel Raises » Foot Rocking * Circles 2 CLA ALATAEEELEELEO aaaSOOO OOOO POOP OOO TOT IVPIOPIPGITEPVIVIIIIGIIECIIEE Neck ‘The purpose of these Movements are to Gréale awareness and optimal mobility for the neck. We apply ant intemal bracing and activation with the stick to allow the user to obtain multiplanar movements. Below are variations of the neck mobilizations. > Nods: Flaxion and extension of the neck. Tuck the chin towards the ches! and then pull the chin tp towards the ceiling! shy. > Tilts: This is a frontal plane motion. We are tting the head by bringing the ear down to the shoulder. ‘Turns: This covers the transverse plane. Rotate the head ta the left and then ta the right. ‘The Egyptian: This move requires you to push the head forward and the pull the head back over the shoulder girdle > Irradiation of the neck muscles will help achieve greater ROM 7 ¥ 24MOVEMENTS IN THE 5 STANCES Foot Together ! Single Leg Stance (Hip Control Drills) This is the stance where we teach people to develop control avor their hips and legs. This also # good assessment for how well you can independently control your logs. Active hip control is @ very important part of our system, sports performance, and life. Having good control of your hips will improve your ability to balance, walk, sprint, cut, kick, etc. The ability to control your hips can have a positive or negative effect Up and down the Kinetic chain. A siudy published in The American Joumsl af Sports Medicine tracked $01 competitive athletes. The authors wanted to see if hip strength was a direct indicator of non-contact ACL tears. The study concluded that measures of preseason isometric hip abduction and extemal rotation strengln independently predicted future nancontact ACL injury status. A suggestion was given that ‘screening procedures to assess ACL injury risk should include an assessment of isometric hip abduction andlor extemal rotation strength. 2+ samenesa Joumat ef Spats Mien 2016] ‘The drils listed below vail give your client or athlete a well rounded regimen for developing stronger more bulletpreot hips. Stick TapsiStides: This simple looking drill will help strenglhen the intrinsic hip muscles in multiple pasitions and give us more independent control over our lags without cammpensation from the rest of our body. iis definitely harder than it looks. aT Rotation, Benefits: 3 Developing bottar hip contrat. 3 Increasing intemal and external rotation. 3 Strengthening the hip capsule, core, triceps, lats, and grip. 26 C4440PPPS PEEPS PTE PPP Instructions: ‘Step 1 (Figure 1): Stand with feet together with hands at the 1 and 17 o'closk positions, Drive the sticks hard inte the ground to initiate imadiation throughout the body. ‘Step 2-4 (Figure 2,3,4): Hover one leg off the ground and start low. Begin with a low leg position and gradually clevate the leg higher as you altemate from side to side. Climb up and dawn the sticks with the: movement. You can aim for 6 taps on each stick tatal. (3 up and 3 down). We start with light taps and work towards hard isometric pushes into the sticks, The diagrams show that the femur (upper lag) isn't moving side to side. We want the femur to stay centered which wil facus on intemal and extemal rolalian. Tip: Pretend like your knee is locked in one spol and all you can da is rolale al the hip socket. High Knees: Benefits: 2+ Thi will Holp slrangiher he anlerior hip capeule and lower abdominal eylinder. 2 Bing able to lift your leg up high is important in walking, running, and sprinting, Instructions: ‘Step 1: Setup ina tall stance with fest together. Extend the sims and place the sticks at 11 & 1. Drive the sticks into the ground (don't lean forward) to start the irradiation throughout the body and depress the scapula towards your butt. ‘Step 2 (Figure 1): Elevate one leg up towards your chest, Attempt to lift the leg as high as you can while keeping the base leg straight. Hold for 10 seconds and attempt to work upto 30.Captain Morgan: Benefits: a Hip stal and independent leg control. 2 Intrinsic hip strength, Sirengthans the hip from multiple angles. ® Slrengthens the core, triceps, lats, ard glutes. Instructions: ‘Step 1: Setup with feel logethor. Place one stick at 12 and the other at3 or 9 o'clock. Arms are in ‘eetended position. . Step 2 (Figure 1): Elevate the inside leg (that would be the one thal is inbetween the two sticks) and place the foot against the fron! slick. Apply pressure into the stick with the instep of your foot and you will feel the adductor line engaged and working hard, You can also bring the foal the other side of the stick to engage the extemal rotators. Step 3 (Figure 2): Hold for 5-10 seconds and then bring the leg to the outside stick. Apply pressure into the stick and you'll feel the abductor line light up. Just ike the previous position you can bring the foot the cother side of stick and push against to strengthen the adductor lin. Step 4 (Figure 2}: From this postion we can also work on developing contol of internal and external rotation which is not shown in the photograph. Keep the foat as high as possible maintaining contact on the stick. From that position rotate the knee downward while keeping the foat on the stick, ar CECA hahaha!SORT VDIVIVIIIIGVGIITIITGTTIVGGGETVIVGIITIIITS Straight Leg Lifts: Benefits: = Will help sprinting, kicking, jumping, running, bounding, and hinging. 2 Single leg slabilty and core sirangth. > Hip complex strength. Instructions: (Figure 1); The straight leg lifts the progression from the high knee dri Elevate your leg as high as you can ‘while keeging the base leg straight. ‘Slowly begin to extend the foot by straightening the knee. Do not allow the quadricep to drop as you extend the faot out. Hold for 5-10 seconds, Attempt 5 to 5 reps and then alternate to the other leg. The Lateral Leg Lift: Benefits: oe Inereaa hip control in the frontal plane. Se Strenglhan the Interal aspect of the hips. % Increase the lateral ROM of the hips. Instructions: ‘Step 1(Figure 1): Setup with feet together and place the sticks at 9 and 9 o'clock with the arms fully extended, Arms and hands should be shoulder height, Press the sticks into the ground and depress the. scapule, Elevate one leg out to the side until the foot makes contact with the stick, Apply pressure into the stick once the foot makes contact. You will fee! the glutes activate on both legs. Hold far 5-10 seconds. ‘and perform 3 reps before altemating to the other side. ‘Stop 2 (Figure 2): Shows the lateral leg in the hover position. Same time and reps as the push version, 28Single Leg Hinge Pattern: ‘The hinge isa very important movement in athletes and in daily aetities. Ta be able to hinge at the hips property is important fa picking things up off tho greund to jumping, swinging a kettcbell, and sprinting. In ‘our system we use sticks te help leach a preparhinga patiam alignmant bafore wa load itor start doing more dynamic movements from this position. The sticks give adéed slabiity ts help guide the body ila 3 batter position Instructions: Step 1: Start with feet logetherin a standing posture and drive the slicks into the ground to activate core and lift one foot off the graund Step 2: Start the hip hinge by simultaneously pushing the sticks forward and pushing Ihe hips backwards. Try to fully extend your arms and leg. Step 3: From this bottom position we can adjust the hips until they are level and hold for 20-30 seconds toon this proper hinge pattem. Step 4: Another option from this position is to start opening the hips towards the ceiling or rotating them lowards the ground lo teach internal and extemal rotation. Advanced: As you get more comfortable being in this position and controlling the hips. yau can start to elevate one or both stick off the ground. €@hehe_se,@e*e_e_O*#ethee4* 4 0£ 4044040404 400 0 4e 40e ee lhlklkllellllllllhellhlhlnaankSITET IGITSSIGESSESIEESIOIS BVUVGIIIIIIIITIIIS Full Kneeling Mavements (Single Stick) Chile’s Pose: Benefits: » Stretches rib cage, fats, triceps. and anterior core: > Mobilizes anterior shoulder capsule. » Coordinates hip hing and lateral bending of the spine. Instructions: Step 1(Figure 1): Place the hands. in stacked position, ‘at chest level. Arms wil be fully extended. Apply downward force on the stick and slowly drive the hips backwards. ‘Step 2 (Figure 2): You want to try to sil on your heels while pushing your chest towards the floor. Be sure that your arms stay extended and do nat allow your hands to slide down the stick. From this position we ccan add lateral shifting to stretch one side of lateral chain, Make sure to switch hand positions. The top hand will be getting a greater stretch than the bottom Hinge Pattern: This is very similar to the Child's Pose but we are focusing on teaching haw to hinge and create extension with the hips. Same setup and start as the Child's Pose bul concentrate on pushing your Gules directly backward without dropping them towards the heels, Make sure that the arms are fully extended and pushing the stick into the ground, Finish the move by bringing the hips and chest into full extension. Speed ofthis movement can begin slow and then increase as yau become more comfortable vith it. You should feel the emphasis on the glutes, not tne lower back. 30Benefits: 2% Introduction inte hanginglbrachiation, > Stretches the lats, chest, and ribcage. > Mobilizes the shoulder capsule. % Strengthens the grip and shoulder. Helps teach scapular control Instructions: Step 1 (Figure 1): Place the stick directly to the side of your bady. Fully extend your arm up and take a firm grip of the stick ‘Step 2 (Figure 2): Sink the-hips dawn towards the floor. Bo not allow the hand to slide down tho stick You will feet the kinetic-chain from the hand to the lal activate, This hang can be done passivoly or actively. Passively fora slrelch and actively to strengthen. (Packing the shoulger will help strengthen this position.) From this posilion we change the position of our torso by rotating left or right to-sireich and mobilize different areas. at ECLA EEA EAA AAASSSSSSGSIGSFIIVITIIFIIIGVIGEITEESIUIIUIIINIT Theracie Rotation: Benefits: % Increases ROM in the thoracie spine. > Opens up the anterior aspect of the shoulder ‘complex. Instructions: Step 1 (Figure 1): Place the stick aeross your low back with arms fully extended, Squeeze the glutes and stay as tall as possible, Step 2 (Figure 2}: Slart the stretch by bringing the lead hand across the front of your torso. You wil fee! the stretch in the back: shoulderfchest area. Facus on keeging your hips fram rotating. Supplement. or strengthen. the ond range of motion by pushingfpulling on the stick. This will activate the posterioranterior lines to lockdown and wn thal newiound rotational position. Back Bend: Our spines should be able to flex, bend, extend, and rotate at every segment. Having the ability to maintain that through our life will enable us to be more capable at daily activites or sports, Our goal with this exercises is to teach you a safe way to build back bending capabilities. Bonofits: > Stretches quads, hip Nexors, anlerior care, rib cage, neck Rexors, » Strengthens glutes and back. > Introduction into back bending. Instructions: ‘Step 4 (Figure 1): Begin ina tall kneeling position. Place the stick approximately 6-10 inches behind you. The stick will be resting an your shoulder. Initiate the mave by pushing the stick into the ground. Activate the glutes to protect the lower back. Push the feel inlo the floor to activate the quads 50 that you'll open up the anterior aspect of your hips as you move into the back bend. Walk. hand over hand, down the stick ta stretch and then retrace the steps back up to tall kneeling position.Half Kneeling Movements Double Stick: Use of the double sticks, for the movements below, will give the user added stability. >» Hipflexor % Monkey Hang » Hamstring Single Stick: The use of a single stick will demand more stability on the part of the user during the movements. Hip Flexor Stretch Benefits: > Increases ROM of the anterior aspect of the hip complex. 2 Reinforces trunk stability, Instructions: ‘Step 4 (Figure 1 & 2): Get into half kneeling position. Place the stick on the floor, ane arm's length in front of you. Activate by applying downward foroe:through the hands into the stick. Keep-the arms straight, make sure that we brace the abdominal cavity and contract the glule on the kneeling leg. Proceed to split the hips by driving the front and back lag in opposite dinections. Make sure that the entire in-contact with the floor ition we can add rotation and start walking the hands up into different positions to change: 33 AAA AAAAAE READE ERAGE BE REREAD KGSERFS SVSSVSVGGSIISIIFSCSISSETCEEIESEIITIIIIS Hamstring Complex Benefits: = Stretches the hamstring complex. = Stick allows you to koop ‘good posture and hinge at the hip. Increases intemal and exlernal rotation Instructions: Step 1 (Figure 1): Place the stick one arms length in front and lean the stick against one shoulder. Take small stop forward with the foot and place only the heel on the floer, Push down on the stick, keeping the stick om the shoulder, and initiate the hip hinge. ‘Step 2 (Figure 2): Extend the arms straight away from you while stil pushing down, ‘Step 3: Hold for 1-2 minutes ‘Step 4: You can add intemal and extemal rotations of the straight leg to develop more mobility in the hig sacket and control of the straight leg. Behind The Back Rotations: Bonefits: % Stretches the hip, ‘groin, ib cage, chest and arm fines. > Helps with thoracic mobility, > Teaches upper body rotation. Instructions: ‘Step 1 (Figure 1): Place the slick behind you across the low back with the palms face oul. ‘Step 2 (Figure 2): Rotale your exre 8s you place one end of the stick inte the flor in frant of you. Be sure to apply downward force for a few seconds once you've placed the stick on the ground. You will feel activate rotation through the trunk, Retrace the movement back la slarling position and then altemate to {tho other side. Gradually attempt to increase the amount of ralalion you can generate as the reps incroaee.Monkey Hang Benefits: Strotenes tats, chest, obliques, hip flexors, ps0as, rib cage, lateral hips. quads. Mobilizes the hip and shoulder complex. Strengthens grip, lats. scapular muscles, core Teaches scapular cantral, preps the body for rotation, preps thé body far hanging drills or any pulling exercise Introduces the concept and importance of ground force, which activates the core and the muscies being siretched. Instructions: Step 1 (Figure 1): Place the stick in line with the front ofthe hip and a foot away from your body, grasping the middle of the stick with the hand farthest away from the stick. Make sure the stick is anchored and does not slip. CRA RRAERA RARER ARR RRR RRA RMRMRRERRERMRMRMRMEMRMMMMMMASPP FPT DIV I DI PID IFPI PSII ISISISSFIIVIGIIIIIIDS ‘Step 2 (Figure 2): Reach the hand closest to he slick as high ¢ possible and gal a fim grip, Keep the shoulder locked into its socket by Keeping your shoulder 9s far away from Your ear as possible. Drive tho Stick inte the ground to engage your whole lateral chain (las, rib cage, abliques, core) while squeezing the glutes. ‘Step 3 (Figure 3): Shift your hip towerds the stick and hang towards the ground. You'll fee! your grip ‘work, your lat streich and activate, and @ deep stretch in the lateral hip and quad. Keep diving the stick into the ground for 20-30 secands. ‘Stop 4 (figure 4): Now its time to add rotation. Lean the stick towards the front leg and hang the hips Closer to the ground, You will fc! a massive stretch deep ints the lat. Apply forde into the ground for 20-30 seconds to strengthen this position ‘Step 5 (figure 5): Rotate the stick the other direction to feel a massive stretch in the chest and anterior core. Hold for 20-30 secands. Make sure to keep squeezing lhe glules and drive the stick into the graund to build strength in the new ranges, Startwith the holds in each section, As you get better. start lo flow from one side to the ether keeping tension inte the ground, the glutes, and core. Step 6 (Figure 6): When you own the half kneeling version, try the lunge progression lo build more strenglh and motor control, You can alse progress to one hand and build a gorilla grip ‘Snake Reach Benefits: & Stretches the tats, anterior shoulder, rip cage, obliques, hip flexors, psoas, lsteral hip muscies. = Mobilizes the hip and shoulder complex. %= Opens up your posture. % Helps increase range af ‘motion in the shoulder and lateral bending capabilities. Instructions: Stop 1 (Figure 4): Get into a haif-kneeling stance and place the stick just inside the left thigh Step 2 (Figure 2): With the hand on the side of the kneeling leg (back leg). rach lowards the top of the ‘stick and grasp fimiy with the palen facing forward,Step 3 (Figure 3, 4, 6): Reach the free hand through until the stick is behind the shoulder, then grab the stick with the palm facing taward your body. Step 4 (Figure 5): From this position you can open the top hand and reach awards the opposite side of ‘your bedy while using the bottom hand to mave the stick to take the lreleh even further. Make sure to ‘squeeze the glutes and engage the muscles being sireiched and tha care during the entire movertient Always ease into these movements and trace your path back to gat out of them. Step 5: Once you find your ‘comfortably uncomfortable" end range, hold for 30sec-Imin and than start to add light movements of rotating the chest towards the coiling and then back toward the {rent leg. You can do up to 10 rotations in each direction. You will feel a huge stretch in the lats, chast, entre torso, hip flexors, and lateral hip muscles, Staggered Stance Movements Start with two sticks and progress to a single stick a2 clients adapt. Two sticks give the user more stability and safety 2s movements and coordination is developed. Here are a few drils from the Staggered Stance: The Finish Line: Benefits: 2 Stretches the lats, chest line, rib cage. hip flexors. quads. calves. = Mobilizes the anterior shoulder capsule, ankles, and hips, » Strengthens the legs, lats, core, and grip. aT CELA ALE EEE EEA ERE RAR RRR RRR RRR RRR[SERRE RRR ERE RRR RRR RRR RRR ERR RRR RRR RRR Instructions: Step 1 (Figure 1, 2, 3): Set up with the feet together and ihe sticks directly to the outside of the feet at 14 and 1 o'clock, Step 2 (Figure 1, 2, 3): Take. big step backward with one foot into a deep staggered stance, Don be afraid to split those hips. Push the sticks into the ground, making sure thet the arms are extended. Sink your weight forward into your leg. Focus.on pushing your hips forward so that your butt isnt sticking up. Weak and inflexible hips can make this hard to get into and maintain this position. Keep the back leg straight and attempt to drop the heel towards the floor so that t wall lengthen your line. ‘Step 3 (Figure 1, 2): You Lhon want to pull your arms backwards towards your spine. Your scapula should retract towards the spine so thal you feel a stretch through the chest and shoulders. (Figure 4): This is 9 varistion of the Finish Line. The set up is slightly lfferant wilh the sticks being placed about 2 foot in front at 11 & 1, Extend the arms straight out infront of you as you sink your chest towards the ground, Lunge Pattern: Benefits: > This movernent will help establish a stronger lunge and build stronger legs. > You will fee! ine fee! driving into the ground which establishes better foot function. » Hip and core stability is grealy enhanced which builds a stronger trunk. Instructions: (Figure 1): Begin with feet together and fully extend arm wilh the sticks placed at 11 and 4 o'clock. Hands should be at chest level with arms half bent. Split the hips by stepping back with one foot and dropping into your lunge position. Extend the arms and push the sticks inta the ground, You will fecl hip and trunk activation, We use this to help strengthen your lunge position. Hold for 5-10 seconds per isometric contraction, Increase the amount of force with each rep,“Variations - Sticks can be moved into multiple clock positions for different effects. For example, we can lace both sficks at 3 o'clock and work rotation from this position. You can also rove the hands higher on the sticks and rotate the sticks in different directions. There are numerous possibilities, Monkey Hang Same as the half kneeling except with knee off the ground, The split stance position will be much more demanding on the legs than the hslf kneeling. It wil alsg allow us-to inadvertently improve ankle mobility inthe process, Hip Hinge Hamstring’Hip Complex Benefits: = Mobilizes hip and anterior shoulder complex. > Stretches hamstrings. calves, adductors, and lats. > Strongthens core, lats, chest, and serratus + Coordinates hinge pattem, intemal and external rotation of the hip, core engagement in the bent over positon. Instructions: ‘Stop 1 (Figure 4); Stand Lall with your fect hip width apart. Place the upper portion of the stick onto-ane shoulder, Stop 2 (Figure 2): Place the heel, on the slick side, 2 few inches in trent of the other foot, maintaining hip wieth stance. 39 AAELAEAAAAAAEARARARARARARARARARARARAAARAAANAAALLSSSSSSSSEPGPOFPT SCOOP COP PPP PF VRPPPOVIIIIIIIIIDE Step 2 (Figure 3): While keeping the stick on the shoulder, climb down the stick while Keeping the back fiat and ieg straight. Onoe you hit the end range, apply pressure into the graund with your theel and with the stick to create tertsion in the body. ‘Step 4 (Figure 4, 6, and 8): Keeping the hips completely stil, rotate the straight leg as far outward and inward to train internal/external rolation of the hip, while stretching all sides of the hamstrings and calves. Do 10-12 rotations while maintaining pressure into the ground with the heel and stick. Step 5 (Figure 4 and 8): To advance the stretch. reach the stick as far as you can in front of you while Pushing the hips back as far as you can. Keep driving the stick into the ground, This will lengthen the spine, stretch the lats, and teach @ deeper hinge pattern. Horse Stance Moverner Benefits ‘The horse stance is ene of the fundamental positions thal we use in our sysiem. You may find out very ‘quickly how weak your hips may be onoe you sink down and engage the muscles required to maintain the horse stance. Those who have very weak hips will have dificulty keeping their hips engaged. Increasing the amount of ime you can stay in the horse stance will develop greater hip stability wich in tun will ‘reate greater strength and stamina. A strong horse stance will iso halp increase flexibility, strength and ‘endurance in aur postural muscles. core. polvic floor, hips-and logs. How To Setup 2 Narrow, Medium, Wide - This will be dependent on yaur level of flexibly. Start in a narrow stance and shimmy your feet out with internal and axternal rotations until you get to your range. Hip Positioning - Neutral peivis or slightly tuckod. Foot Positioning - Feet paratie Stance Depth - This will be dependent on your level of fitness. v vy > Holds can be done from 30 seconds to hours if you're like Wim Hof or a Shaolin Mank. > USE the slick to apply ground lorce to increase irradiation throughout the body, Itwill alse help you keep a better posture. > One stick ar two sticks maybe used from this stance depending on the mavement. 40Slap Shot Progression Benefits: = Stretches your chest, shoulders, rib cage, obldue ling, arm line, adductors, hamstrings. > Teaches scapular retraction, hip hinging, rotation, and lateral shifting. > Strengthens legs, hins, and feet. Instructions: ‘Step 1 (Figure 1): Get into a medium to wide horse stance with the stick placed behind the low back Extend the rms wide and try to pull the stick apart, You should fee! your chest stretch and upper back muscles engage. (You can also try to compress the stick by trying to bring your hands together.) Step 2 (Figure 2): While pulling the stick apart hinge your hips by pushing your hips backwards until you hit your end range of motion or just before your chest is parallel to the floor. ‘Step 3 (Figure 3): Slowly totate one end af the stick towards the ground until you find your comfortable ‘end range of motion. AS the body starts to relax we can take the stick further and further, You can also slarl fo add in the pushing and pulling of the stick to increase strength in this range af motion Step 4 (Figure 4): Afier being comfortable on both sides with Step 3.we can start to add lateral shifting to increase the camplexity af the mavement and add mare rotation in the thoracic spine a CLL hha!FOOT O OG T SHES SCTESCSETCSETCSCSTTCOCRCTCSCOCCCOCTES Ninja Lunge Flow Bonofite: 2 Mobilizes shoulder complex, thoracie spine, ankles, snd hips, ‘Stretches the chest, adductor line, groin, hamstrings, torso, lat and rib cage. ‘Strengthens lags, grip, pulling muscles, entire torso, foot, shoulders, and chest, ‘Coordinates rateral shitting, rotation, hip hinging, helps the squal patlem, and cutting ability. vy Step 14 (Figure 1): Get into a horse stance (wide stance with fect pointed straight ahead, tall spine, core and glutes engaged). Place the stick just inside the big toe and hand between eye level lo a few inches above your head depending on your current range of motion. Apply @ fim grip and drive the stick into the ‘ground. ‘Step 2 (Figure 2): Hinge the hips backwards while kogping a fist back. Keop driving the stick into the ‘ground. You will fee! an awesome stretch in the chest. You may feel a big stretch in the hamstring and ‘adductors in this position. If this is a challenging position stay here unti it becomes easier, You also have freedom to move the stick in diferent planes trams this position, Step 3 (Figure 3): Reach the free hand to grat the lower half of the stick while keeping the hips as ‘square as possible. This wil start freeing up your thoracic spine. increase the stretch in the chest and lower your grab. Make sure to keep pressure into the ground ‘Step 4 (Figure 4): Keep a firm grip on the stick and shift your weight to the leg away ftom the stick, The ther leg should be completely straight with both feet still pointing forward. You will feel a big stretch in the adductor line, thoracic spine, chest, and bicep. You will also fee! your bent log working lke crazy. Step 5: (Figure 5): Shift the weight back over to the side of the stick and shift the knee outside the stick. Stay as low as possible and hang on the stick 1o a gel a deep stretch in the ribeage, tats, chest, and adductor line. Tips: This mavement should be learned statically and then can be taken into @ fluid ‘movement, shifting side to side and trying to get progressively lower and lower. This hss been very useful for helping increase squat depth, 42Ground Based Exercises 90/90 Position Sequence The 90/90 is a position where we can train the hips to access and strengthen greater intemal and extemal rotation. This is essential for rotational sport athletes and overall hip health. It stretches the glutes and ‘various hip rolators. The use of 2 sticks and the clock system helps with cresting tension, stability and achieving good posture while in this stance. Sticks On The Ground (Figures 1-6) ca Benefits: > Better hip strength, control and range of mation, > More power potential for rolatignal sports. > Helps increase hip intemaliexternal rotation, 43 ARAKAARAKRARAARARAAARRAR RARER RMRERAEMRARAAARAAAAAeSSSESSSESTCESIIISAAIIISDGIIIIDIIIIIIAdIDIIIDIOIIdd Instructions: ‘Step 1 (Figure 1 & 2): Place your legs so [hat they form two 90 degree angles. If you're less flexible place one hand on the ground and the other on the stick with inside arm (closest to feet). If youre comfortable use both sticks and place them with ams al shoulder height fully oxiended st sleven and one o'clock, ‘Step 2 (Figure 3): Reach the sticks forward maintaining a nice flat back. You willeel a nice stretch on the cuter glute and possibly the outer hip of the rear leg. Stay here for'a minute or two progressively ‘getting lower. When you reach your end point drive the sticks into the ground to create tension wile ‘making sure to push both legs into the ground. Do 3-5 reps for 6-10 sacond holds, ‘Step 3 (Figure 5): This next position wil be working internal otation. Make gure thare is ne pain in the knee. Rotate your body and sticks towards the rear leg. Place the sticks at two and five o'clock ff you are tuming to your right or ten and seven if you are tuming to your lef. Ifyou are not quite flexible enough to bring bath sticks over then keep the hand closest to-the front leg on the ground. This wil slow you lo maintain stability and push yourself tall. Stay here for a minute or two prograssively getting lower. When you reach your end point drive the sticks into the ground to create tension while making sure tO push both legs into the ground. Bo 3-5 reps for 6-10 second holds. Step 4 (Figure 4): Now we will come back lo canter with the sticks al three and nine o'clock and get as tells possible. This can be a tough position to hold and thoro maybe some cramping in the rear hip Back off when necessary. Stay here for a minute or two to got comfortable. Now apply lension into the ‘ground wilh both sticks while making sure to push both logs into the ground. De 3-5 raps far 6-10 second holds. ‘Step 5 (Figure 8}: This next position is for the more advanced. Ifyou cannot achieve this next posilion skip lo step 6 and return to this one when itis accessible to you or your clionl. ‘You are now going ta rotate your upper body away from the front foot (example: rotate to the right f the right leg is in front position and vice versa for the left) and bring one stick over while the other stick ig used for Balance. This “willbe huge stretch on the rear hip (intemal hip rotators). Make cure lo breath and find a soit of comfortable position. Stay here for a minule or lwo and progressively ratate further. When you reach your ‘end point drive the sticks into the ground te create tension while making sure to push both lags inio the ‘ground. Do 3-5 reps for 6-10 second holds. ‘Step 6 (Figure 7, 8, 9): You are now going to try to actively control these positions. Return to the three and nine o'clock position staying as tall as possible (step 4). Pick the sticks off the ground and maintain posture for 10 seconds. You will feel your bady tensing and stretching indifferent areas fo stay tall. Repeal 3 times. Move to the step 3 position and repeal. Than mave to the step 5 position and repeat. Aller arming all the positions Lry to tie them together by hovering the sticks of the ground and rotating Irom one position to the nextHalf Stradale: Bonefits: > Use this as a regressed version of the full straddle streten. % Slretches the adductor line, hamstrings, and QL. Instructions: Step 1 (Figure 1); Begin in a seated position with one leg tucked and the other extended as per the picture, Place the stick behind the back with one end securely set against the instep of the extended leg. Step 2 (Figure 1): Grab the stick with a wide underhand grip. Activalé by pushing the back hand forwand towards the flexed leg. The arm, above the extended leg, will pull outward as to apply pressure to that leg. Brace and push inward with the extended leg to resist agains! the aubward pull of the am, Straddle Sit: Benefits: % Stretches the adductors and hamstrings. Helps strengthen postural muscles. The stick allows you to get into a better posture and activate more muscles during tha stretch. Instructions: Step 1 (Figure 1 & 2): Set up in a seated position with the-legs as far aparl as you can get them while stil Keeping them straight. Place the stick across the bottom of the feet and take an overhand grip about shoulder width apart. Start by gripping the bottom of your sneakers or stick it you're barefooted. Firmly grip the stick, iradiste the whole body, exhale, and pull back en the stick ‘Stop 2 (Figure 1 & 2): Pull the shoulder biades back together and sit up as tall as you can. Make sure that you don’ elevate the shoulders up as you pull back. Hold for 5-10 seconds release and repeat five limes. Try to expand the range of motion each rep. “Variation - As your range increases yau can start lo add rotations by reaching across the stick g@264444444684464684884040808408080 4 444MM MOMNMMKM MMMM MRM KKM= 2 2 = 2 2 = > > 2 > > = 2 > > > > 2 2 > > > 2 > > = 2 > . . . > Pigeon: Benefits. % Stretches the hip capsule. glute, and frontline on the side with the leg back > The stick climb allows you to help build active ‘control and strength in the hip. ‘Step 1 (Figure 1): The sotup is in @ prone position. One leg Is extemally rotated and the tibia (lower leg bone) is tucked uncemeath us. Reach the stick out in front of ‘you wilh the arms fully extended. The hands should be in a slacked position. Hang out at your comfortable ond ange for about one minute before yau start moving. ‘Step 2 (Figure 2 & 3): Activate by pushing the stick into the floor and slowiy start to walk, hand over hand, down the stick to-your comfortable range and walk back up as high as possible withaut discomfort. You can increase the stretch and strengthen the new ROM by pushing the back extended leg into the ground. Hold each positon for 5-10 seconds and repeat for ive reps. Work to increase your ROM with each rep. Lying Hamsteir Benofits: Increases ROM in the hips. Stretches the hamstring Strengthens the quad ‘and muscles thal allow you tolift your lag. vy Instructions: ‘Step 4 (Figure 1): Begin the movement by lying fist on your back (supine). Use an underhand grip on the stick with the hands in a very ‘wide grip. Place the stick uchind the back of the leg at knee level (distal posterior femur). Inadiate and ull your knee up towards the chest, ‘Step 2 (Figure 2): You can hold this for 4 fow Seconds before exlending the kneo joint intoa fully straightened position and elevating the foot. Hold for 5-10 seconds belore flexing the knee joint and bringing tne foot down, Perfarm five repetitions.Prone Shoulder Bislocates: Benefits: > Increase shoulder mabiity. = Strongthon shoulders by establishing controlled movement of the scapula. 1% Opens the anterior aspect of the shoulder capsule ard slrengihens scapular muscles Instructions: > ‘Step 1 (Figure 1, 4): Begin face down on the floor with your arms in full extension. Take an overhand grip on the stick just wider than shoulder width. Pull out on the stick to activate the shoulder complex 2s you Iradiate your entire body. ‘Step 2 (Figure 2, 5): Slowly start to elevate the stick up 28 you cantinue lo pull apart on the stick. Attempt to bring the stick behind you as far as you fee! controlled and camforable. Make sure that you keep your forehead in contact with the ground the entire time so that you don't start fo pull with the lower back. Once: you've reached the maximal stretch point then bring the stick back to the ground as you push in on the stick. Perform five repetitions, 4 LARAAAAAAAAEAADAAARADRADRAAAARAAANRARAAAAAAANAGLPROS OPOOPPP PPO FCCP PPCOPPCOPPODPPDPORADICOPITECREE Prone Shoulder Presses: Bonefits: oe Strengthens the shoulder complex. > Helps train proper scapular movement. Instructions: Step 1(Figure 7, 2): Begin face down with 2 wide overhend grip. Pull apart on the stick as yeu begin to bring the stick dewn behind the head. ‘Step 2 (Figure 3): Once you've reached the end of your ROM, push in on the stick as you return to the starting position. Keep your forehead in contact with the ground thraugh the entire movement, YOU Will feel strong activation in the scapula. Perform five repetitions. 48Individual Joint Mobilization/Strengthening Shoulder Complex: Teeter Totter Benefits: 2 Helps increase internal ‘rotation and overhead extension of lhe shoulders. Instructions: Basin in the horse stance and place the stick over one shaulder. Figure 1 shows the stick over the right shoulder. The right arm is ‘extended and the hand is placed al he end with the paim face dawn. Figure 2 shows the left arm is inlemally rotated and. ‘extended towards the bottom of the stick with the pain face up. Irradiate your body and push down on the front of the stick to stretch the back arm. Hold for §-10 seconds and lhan reverse by bringing the back ‘81m forward. This move will bring the top SFr up into the overhead position. Execute five reps and then switch to the other side, Nunchuk: (External Rotation) Benefits: 2 Increases and strengthens exlemnal shoulder rotation, < Instructions: Step 1 (Figure 1): Startin the horse stange and place the stick behind the right arm Grip the stick with the ‘thumb pointing dawn and the palm facing towards you. Grab near the bottom ofthe stick with the left hand, Make sure that the left hand is in an ‘overhand position, ‘Step 2 (Figure 2): Slowly pull the bottom hard upward towards the celling. Once you've reached the end of your external ROM, pull down ‘on the stick with the top had. This wil help create strength in that end ROM. Hold for §-10 seconds and than release lhe activation. ‘Step 3 Reverse the lension and push down with the top hand while pushing down with the bottom hand. By doing this we are creating strength on both sides of the joinl, Hold for 5-10 seconds and then release the activation. Repeat for five reps. Switch stick to the cther shoulder aid repeal the sequence. ZARA AAAARAAAAAAAAARAARARARAAARAAAAAAAAAARABAGASSSSSECPCPOCPOPOPTPDPPPIIVCIPDIPD GHOUOUGPEPOEOGOOOOECOOCEPE Internal Rotation: Benafits: > Increases the internal folation ROM = Slengthens the intemal rolation of the shoulder, Instructions: ‘Step 1 (Figure 1): Set the stick behind the back in line with the spine. The top hand is placed with the thumb dawn and al the top of the head. The bottom hand is placed at the low back with the thumb up, ‘Step 2 (Figure 2): Irradiate the body and pull upward wilh the lop hand. Strengthen the intemal rotation position by pulling down with the bottom hand also. Hold far 5-10 secands and perform five reps. ‘Step 3: Reverse the direction of the tension by pushing up wilh boltom hand and pushing down with the top hand. Fight the bottom hand from moving. Hold for 5-10 seconds and perform five reps. Behind The Back Tricep/Lat: Benefits: > Helos mobilize the shoulder capsule. + Stretches the triceps, shoulders, ribs, and lats. > Strengthens the shoulder complex, Instructions: Stop 4 (Figure 1): Begin in the horse stance and placa the stick along the length of the spine. The } Side thal you wantto be stretched RI is in top (superior) position with the palm facing towerds your neck. The attivation arm will be placed ttehind you with a slight flexion of the elbow. Grab the slick so that the thumb is against the low back. Gently start te pull the bottom hand down Lawards the floor. You will feel a sireich from the triosp tothe ribs in the top arm. Gnco you reach your dasired position gently pull up with your top hand. Hold for 5-10 seconds and ropeat for five reps ‘Step:2 (Figure 2): Reverse the tension and push down with Lop hand while pushing up with the bottom hand, Hold for §-19 seconds and ropeat for five reps Advanced (Figure 2}: Once you begin pulling the bollorn hand down, bring the stick around to the anterior (front) side of the hip. Hold for §-10 secondss and repeat for five reps.Bow & Arrow (BEA) Principles ‘The “Bow and Arraw’ is a staple of the Stick Mobility arsenal. This movernent helps to teach the user how to manipulate their scapula in all planes of motion. We can apply this mavement in all directions, forward backward, and laterally, Many people lack the ability ta move their scapula in oppasile diteetions cimuhanecusly, whieh is a principle that the B&A ean initiate. Users will alse fae! the benafils of controlled, Increased range of motion in cortain applications. This move is also a fantastic way of stretching your lalaral line from your fool lo your arms. BAS are to be held for 6-10 second reps. LEU Se st AZAAAAARALAALADLATLARARARAARADADALADTALASAANGAAGACORP POPDPOOOOPDOOCCCPEE SSSSSSECOSTCOTCPPETCPIFPDIO« Ba Isometric Drills and Principles “tsometrio exercise is unique in its abilty io rapidly increase muscle strength and tone muscle faster than tral seen for dynamic excrcis0." 20 (The Jural of Arpad Research, 2007) “Most people in the strength and conditioning industry today train dyriamically and largely avoid deliberate Jsometric training. However, the research suggests thal il can be # very effective training method and. if done across a range of angies, it does not necessarily have to limit strength gains to spocific ranges of motion.” 23 ( Jaumst sf Spons Sciences, 2005) “Besides blood pressure, isometic exercise is associated with other beneficial effacis consisting of an increase in muscle bulk, upper and lower body strength, increases in bone density, and a decrease in bone fractures. These changes are extremely beneficial to older pationts by making them more mobile ‘and snoreasing their quality 2 il.” 28 The Jour of Ciel Hypereson (29) Benefits of isometric training: 25 (Superteining Sth ED-Vshoshurkshy & Sith 1) It requires vary simple apparatus. (A Stick!) 2} Ican lecally exercise any muscle group at a specific joint angle. During dynamic work the display of maximal effort at the necessary joint angle can be achieved only for a fraction of a second. In some cases, this is generally not possible since the movement's inertia quickly moves lhe apparatus through that position at Which the muscular tension would yield the greales! effect. ‘Such a joint angle can be fixed precisely during isometric training, 3 The training is vary productive, if the time expended is considered. Each 6-second isometric Contraction is cquivatentin its effect to many dynamic Contractions (of a ballistic type) in which maximal fore lasts na mare than 0.1 second. From a practical slarcipoint this mens that 10 minutes of isometric Lension in specially selected exercises can replace a fatiguing hour of training with waights. 4) There is an insignificant increase in muscle mass and body mass in comparison with dynamic strength work, particularly with pressing exercises. 8) There is usually a far smaller expenditure of lime and energy than with dynamic weight training. It 's possible to preserve a high level of speed-sirength in the period of crucial compelilions. 6) offers a greater potential than dynamic exercises for using visual and kinassthelic cues to hold any given positon. This gives isometrics a distinct advantage for studying and correcting errors. Guidelines of isometric training: 28 (Supesining Gt ED Vorknosnankety & Se 1) Contraction should be 6 - 10 seconds 2) Tension is produced by pressing against an immovable object of against the resistance of a partner. 2} Tension is produced by using a load which is raised and held fora specified period. A variation of this method involves shifting the lad slowly over a wide working range with stops at different joint angles (quasi-isometris). This enables one to work the muscle's entire range-and assess the growth of sirength by the increase in training weight. 4) Apply force gradually to the immovable object 5) Hold the maximal cantractions for 6 reps 8) Use 2 5-10 second rest hetween reps 7) Limit the total duration of isometric training lo 10 minutes per session 8) Finish the treining session with relaxalion exercanes. 52‘Step 2 (Figure 2): Start to drop down into your squat as you continue to push the stick unwards. The muscle tension will stabilize the joints and you will be able to drop further into your squat than you're used to. Do not allow your arms to extend away from your body. Keep them close and you will hlp esteblish thoracic axtension end core strengthening. Step 3 (Figure 3): Once you've reached the bottom. start to come up out of the squat while still pushing upward on the stick. Da not stop pushing on the stick until you come up into full extension. = A few nates to remember: 1) Drive through the entire foot and make sure to keep the toes on the floor. 2) Your hands shauld be directly in front of your face when you're at the bottom of the ‘squat. 3) If s okay for the knees Lo cross the toe line. The muscle tension stabilizes the jaints and therefore helps to eliminate inhibition of joint mobility that you typically experiences. 4) You must keep applying isametic tension throughout the entire movernent from star to finish. 5) First repetition should begin with submaximal force and then increase into maximal foroe output a8 your mind and bedy gain confidence with the movernent. Taylor Squat: This squat will do the came as the Dunphy squat but applied to the averhead squat pasion Instructions: Step 1 (Figure 1): Initial setup will be the same-as the Dunphy squat except with 2 sticks instead of 1. Place the sticks al a wide angle into the fixed point above you, Your elbows should be at 90 degrees and in clase to your sides. Step 2 (Figure 2): Start applying upward force into the ceiling or bar and begin the squat. You ere focusing on extending your arms into the overhead position. Work con keeping your thoracic spine in extension. Remember to keep applying pressure into the sticks as you execute the entire squat > Key Notes: 1) Same as the Ounphy squats except for #2. 2) You are aiming to get as enuch thoracie extension as possible. 3) You want to try to pull the upper arm bones back so that they are vertical to the floor, This wil allaw your body to achiove the most efficient line possible. -~ pee nnnnnnnnnnnnnnnaneeeegnagaagaaagagnnananaananananannaSample Class Structure 3.components: > Joint Mobilization’Warm Up. = Sweich + Sirength * Deep Stretehing Eases should B& Spi with equal ime for each oF he listed applications. Ex: 20 minute segments fora ‘60 minute claes, Example: Joint Mobitzatian/Warm Up: » Stir the pot, * Levers ™ Propellers: » Pendulums = Forward Kayak » Reverse Kayak > Disloates > Hip Figure e's > Ste Taps > Hoel Raises = Ankle Circles: ‘Stretch + Strength: = » Finish Lines: » Stick Tap wiISO's * High Knees * Captain Morgans > Split Stance Monkey Hangs » Back Bends Deep Stretching: = Half kneeling Hip Flexor > Half kneeling passive monkey hang > Half kneeling hamstring » Pigeon > Human Bow & Arrow 7eS SSS SSSSSSSCSSSSSSSSSSSSCSSCSCSSSISSSOSGISO When Do I Use Stick Mobility? Joint Mobilization: This can be done every day. Nota day goes by where your body isn't required t0 move. Deep Stretching and Flows: These can also be integrated inte your daily routine for warm ups or fecovery. The deep stretching will also sllow you lo access mora ranges ta sironglhen. Positional Isometrics: Submaximal efforts can be used for pre-exercisc activations on a daily basis of training. Maximal effort isometrics (90-100%) ean be dond as a stand alone workout which requires optimal recuperation since it fully fatigues the CNS. Think of haw often you would havea client do maximal its. Maximal efforts for 1-2 exercises can be introduced per individual workout but with limitalion of approximately 1-2 minutes of total contraction time, (This is a general guideline for maximal effons as some people have exceptional capabilities and can handle more load and effort than most, Just be smart ‘and use your best judgement) Congratulations! ‘You have completed the Slick Mobilty Level 1 Certification. Neal, Mitch, and Dennis would like to welcome yau into the Stick Mobility family. We feef that you have a powerful tool that will allaw you to help People unlock their maximum potential, We've designed this system to be a stand alane workout or a Supplement to any modality you choose. We wuld like to leave you with this final message: The git of mobilily i= the mast powerful fool that you an give your clionls. The amount of weight you can push, pull, lif, or throw is iolavant f you can't mave. ‘Your client's long term health and finess is directly impacted by how well they can move. Limited mobility wil ead to injuries, thus hindering your client's fitness goals. You, the trainer, have the ability and responsibiliy fo help people achieve their optimal health and fitness levels. You also have the ability to hinder their progress and cause physical harm if you'r irresponsible with your training techniques. ALWAYS keep that in mind. The client has put their faith and trust in you, aS a health and filness expert, to do what's best for them. Allow that though! process to ahvays be at the forafront af your training and you Will niake positive changes in your cliont's lives. Stick Mobility makes mavarnent, and any madality, better. 58