Active Warm-up Flow For Rotational Movement – Stick Mobility Exercise


An active warm-up flow for running, jogging, or any rotational movement. Begins with a stationary Kayak, then progresses to a walking Kayak to work on coordination. Moves into cross-body movement to provide rotational stretching through the T-spine and ribcage and to challenge the feet and ankles, increasing lateral stability. Next progression angles the body forward to achieve deeper glute activation and dorsiflexion in the back foot. Ends with Shoulder Dislocates to further prep the shoulders. A quick, two-minute flow using a short stick (4-5ft) to get your body ready for rotational movement or to actively recover from it afterward!


Stick Mobility is a training system that improves your mobility, stability, and strength.

The exercises combine joint mobilization, strength training, and deep fascial stretching to increase athletic performance, reduce the risk of injury, and speed recovery after exercise.

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 Mobility Stick is made with a custom blend of materials designed to achieve the balance of flexibility, strength, and grip needed for the full range of Stick Mobility exercises.

The exercises are based on the scientific principles of:

– Leverage
– Stability
– Feedback
– Irradiation
– Isometrics
– Coordination

To learn more about the program, find classes, workshops, certification courses, and to buy Mobility Sticks check out:



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