Individual Stick Mobility
Stick mobility: guided joint mobility with an individual stick for shoulders, spine and hips, with control and range.
How to play
- Each student has a stick and space around them.
- Shoulders: hands wide on the stick, lift it and bring it behind the head.
- Spine: stick across the shoulders, slow trunk twists to both sides.
- Hips: leaning on the stick upright, front-back and side leg swings; 8–10 slow reps each.
Rules
- Slow, controlled movements without bouncing.
- Never point the stick at a classmate.
- Put the stick on the floor when finished.
Variations
Easier
Wider grip and less range.
Standard
Ten reps of each exercise.
Harder
Add overhead squats with a straight back.
Adaptations
- Shoulder limitations: arms only without the stick.
- Balance: lean on the wall for leg swings.
Learning goals
- Improve joint mobility and range of motion.
- Prepare shoulders and hips for the main activity.
PatioLab has "Individual Stick Mobility" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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