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3D Hip Shift Arm Drive
3D Hip Shift Arm Drive
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on left leg with knee soft, stay tall. Line up with planted foot centered at #2 on board.
Action
1. With both hands on Stix drive hands forward while at the same time shift hips backward. 2. Release left hand, drive right hand across body while shifting hips backward. 3. Switch hands, drive left hand across body while shifting hips backward.
Stix Type
X-Lite
X-Lite
Gluteal Pivot
Gluteal Pivot
Body Area
Glutes, Core, Hamstrings
Starting Posture
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Action
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stix Type
Lite
X-Lite
Knee Stability X-Body
Knee Stability X-Body
Body Area
Starting Posture
Stand on right leg only, facing the Stix. Grab left Stix at position 2.
Action
Left Arm: Keeping the left arm straight, bring Stix away from body. Be sure to stay tall on right leg. (Activating Glute Med.) Right Arm: Keeping right arm straight, pull Stix toward the midline of board. Be sure to stay tall on right leg.
Stix Type
Lite
X-Lite
Knee Stability X-Body
Knee Stability X-Body
Body Area
Starting Posture
Stand on right leg only, facing the Stix. Grab left Stix at position 2.
Action
Left Arm: Keeping the left arm straight, bring Stix away from body. Be sure to stay tall on right leg. (Activating Glute Med.) Right Arm: Keeping right arm straight, pull Stix toward the midline of board. Be sure to stay tall on right leg.
Seated Lumbar Decompression Stretch
Seated Lumbar Decompression Stretch
Body Area
Upper Back
Starting Posture
Seated on a ball, hands at position 1.
Action
Knees bent, back rounded; allow the hips to sink back slightly rolling the ball away from the Arcs. Allow chest to relax toward/on thighs. Hold 15-30 seconds.
Stix Type
Medium
Lite
Side Step Up
Side Step Up
Body Area
Glutes, Core, Hamstrings
Starting Posture
Standing erect right side facing the Arcs on the end of the board, hands at position 1. Right foot should be on the board and left foot off. Stix held close in front of the body.
Action
Step up onto the board using the right leg only. At the top of the movement, balance on the right leg, using the Stix for resistance as well as assistance. At the top of the movement add left leg abduction or extension to progress.
Stix Type
Medium
Lite
Standing Core Press Out
Standing Core Press Out
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical TherapyBody Area
Adductors, Core, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Keeping core tight and body balanced, press hands forward and back at sternum. Try to keep it in as straight a line as possible.
Stix Type
Medium
Lite
Standing Stir The Pot
Standing Stir The Pot
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Core, Upper Back, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Like stirring a pot, move hands/Stix in a circular motion. Reverse Directions. Switch sides.
Stix Type
Medium
Lite
Step Up With Press
Step Up With Press
Body Area
Glutes, Core, Triceps, Abs, Hamstrings, Calves, Chest
Starting Posture
Grab Stix at position 1.
Action
Pitch slightly forward from hips, pull handles toward body leading elbows back and down (“into your back pockets”), core engaged, squeeze scapulae together. End in a W.
Stix Type
Lite
X-Lite