25-Minute Daily Maintenance Mobility Workout for Beginner's with 3-Stick Bundle

Get your body moving with this 25-minute beginner's daily maintenance flow. This full-body mobility workout also includes exercises for the foot and ankle complex, hips, and spine. You'll need the 3-Stick Bundle of two long sticks (6-7ft) and one short stick (4-5ft), depending on your height, to do all these exercises.
This flow can be done every day for gentle mobility maintenance. 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:
Foot and Ankle Circles @ 0:06
- Benefits: helps loosen the muscles and tendons in the leg and foot and ankle joint
Heel Raises @ 2:33
- Benefits: strengthens muscles in calves, improves ankle strength and stability, helps with injury prevention, improves athletic performance, and aids with balance.
Hip Hinge @ 3:40
- Benefits: stretches gluteus Maximus, hamstrings, erector spinal, adductors, and quadriceps and strengthens core muscles.
Backbend @ 4:34
- Benefits: stretches quads, hip flexors, anterior core, rib cage, neck flexors and strengthens glutes and back.
Split-Stance Monkey Hang @ 8:23
- Benefits: stretches the lats, chest, and rib cage, mobilizes the shoulder capsule, strengthens the grip and shoulder, and helps teach scapular control.
Stick Taps @ 11:09
- Benefits: develops better hip control, increases internal and external rotation, and strengthens the hip capsule, core, triceps, lats, and grip.
Straight Leg Extension @ 12:00
- Benefits: strengthens the anterior hip capsule and lower abdominal cylinder.
Single-Leg Deadlift (RDL) @ 12:15
- Benefits: strengthens the glutes, hamstrings, and lower back, improves hip stability, strengthens the posterior chain, and improves balance.
Bow and Arrow @ 17:43
- Benefit: stretches and strengthens lateral chain and improves mobility of back, shoulders, and hips.
Spinal Flexion/Extension @ 22:10
- Benefits: increases sagittal mobility and helps reduce low-back pain.
Spinal Lateral Flexion @ 25:25
- Benefits: improves limbo-pelvic stability and stretches and strengthens lateral chain.
Spinal Rotation @ 26:17
- Benefits: improves spinal mobility, flexibility, and increases core strength.
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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
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RUclips channel: / stickmobility
#stickmobility
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#stickmobilityworkout
#homeworkout
#mobilityexercise

[@StickMobility]

Get your flexibility back and prevent injuries with Stick Mobility: stickmobility.com/

[@jonathandiosa5739]

Now that is 28 minutes well spent.

[@StickMobility]

Thrilled to hear you enjoyed it Jonathan, thanks for watching!

[@bryanmckenney9448]

Are there any more Daily Maintenance videos in the 30 minute timeframe? Most of the ones I can find are either less than 10 minutes, or 45+

[@StickMobility]

Sorry Bryan we don't currently have other Daily Maintenance Videos that are about 30 minutes long. There a couple other videos in our Workout playlist that are about 30 minutes. Here is the link: ruclips.net/p/PLKmUpkPV9RceH1EV5bZEHUVSSVnCKiHdj
Hopefully, that helps, let us know if you have any other questions.