Active Mobility with Wooden Sticks
Active mobility work with wooden dowels for the shoulders, spine and hips, using the dowel as a guide for wide, controlled movements. It prepares the upper body and hips for activity and teaches students to move with good posture.
How to play
- Each student takes a dowel and finds a spot with 2 meters (about 6 ft) of open space; check spacing with arms and dowel extended (1 min).
- Very wide grip: pass the dowel over the head from front to back and return, 8 slow reps (1.5 min).
- Dowel across the shoulders: trunk rotations to each side keeping the hips still, 10 reps (1 min).
- Dowel upright on the floor in front: deep squat holding onto it, 8 reps (1.5 min).
- Dowel held horizontally behind the back with both hands: side bends and hip hinges forward, 8 per side (1.5 min).
- Return the dowels to the cart one at a time, carrying them upright (0.5 min).
Rules
- Move slowly, with no bouncing.
- Never twirl or swing the dowel near classmates.
- Always carry the dowel upright.
- Stop if you feel shoulder pain.
Variations
Easier
Very wide grip and only the first two exercises.
Standard
All four exercises with 8 to 10 reps each.
Harder
Add an overhead squat with the dowel held up and arms straight.
Adaptations
- Limited mobility: seated version with overhead dowel passes and trunk rotations.
- Visual impairment: the teacher guides hand placement and positions the student next to a wall as a reference.
- Shoulder injury or tight shoulders: very wide grip and shorter range of motion.
Learning goals
- Improve mobility in the shoulders, spine and hips.
- Prepare the upper body for the main activity.
- Keep good posture throughout the exercises.
Equipment for a class of 25
- wooden dowels: 25
Teacher tip
Hand out and collect the dowels row by row to avoid accidental hits. If you're short, broomsticks with no sharp ends work fine.
PatioLab has "Active Mobility with Wooden Sticks" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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