9-Minute Daily Maintenance Mobility Workout for Beginners with Double Sticks

Add this 9-minute daily maintenance flow to your daily maintenance routine to get your body moving and grooving! This full-body mobility workout will help get all the fascia lines moving and keep all the joints healthy. You'll need two long sticks (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:
Hinge Pattern @ 0:10
- Benefits: lengthens posterior line and stretches the glutes and hamstrings
Standing Back Bend @ 1:49
- Benefits: improves single leg stability and stretches the glutes and hamstrings, erector spinal, and quadriceps
X-Factor Stretch @ 2:50
- Benefits: stretches the lats, chest, and rib cage
Lateral Lunge variation @ 3:39
- Benefits: this movement will help establish a stronger lunge, build stronger legs, improves foot function, and stretches the chest
Standing Monkey Hang @ 5:11
- Benefits: stretches the lats, chest, and rib cage, and strengthens the grip and shoulders
Split Stance Monkey Hang @ 6:37
- Benefits: stretches the lats, chest, and rib cage, mobilizes the shoulder capsule, strengthens the grip and shoulder, and helps teach scapular control
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Stick Mobility is a training system that improves your mobility, stability, and strength.
It combines joint mobilization, strength training, and active 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:
- Personal Training Academy Global
- 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
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Podcast Show on Spotify: open.spotify.com/show/7ilxFDN...
RUclips channel: / stickmobility
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[@StickMobility]

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

[@TazV87]

Been using Mobility Sticks for a few weeks now and I want to say thank you for all the content and for having awesome instructors! You guys are awesome!

[@StickMobility]

Thank you for the kind words! We're thrilled to have your support and even more thrilled that you are enjoying the content! 😃🥢

[@Warioda]

THis was awesome... Hi5!

[@StickMobility]

✋

[@HansHageman]

Another good one. Thank you.

[@StickMobility]

Thanks for the feedback Hans! Glad you enjoyed this class! 😀