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Squats
Squats
Category
Active Aging, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Feet parallel at #5, knees soft, core engaged, and hands at position 1.
Action
Squat down low by sitting down and back; low back may be slightly arched. Drive back up through heels to stand upright, keeping back neutral.
Stix Type
Medium
Lite
Standing Arm Circles
Standing Arm Circles
Body Area
Shoulders, Upper Back, Chest
Starting Posture
Feet parallel and narrow, hands at position 2.
Action
Begin by pulling the handles toward your chest, then in a circular motion bring the handles out wide away from your side completing the circle back to the starting position. Reverse directions. (For increased core engagement, this could be done unilaterally.)
Standing Bilateral External Rotation
Standing Bilateral External Rotation
Body Area
Shoulders, Upper Back
Starting Posture
Knees soft, elbows bent to 90° and holding a rolled up towel against ribs, core engaged.
Action
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Progression: Add isometric hold.
Stix Type
Lite
X-Lite
Standing Bilateral Internal Rotation
Standing Bilateral Internal Rotation
Category
Active Aging, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Knees soft, elbows bent to 90° and holding a rolled up towel against ribs, core tight.
Action
Internally rotate arms as far without letting the elbows float away from ribs, don’t drop towel.
Stix Type
Medium
Lite
Standing Chest Press
Standing Chest Press
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Triceps, Chest
Starting Posture
With feet slightly staggered, hands in position 2, core engaged.
Action
Press Stix away from the body. Make sure there is no body sway during the activity. If there is, then reduce the resistance or move the user back a bit until they can control their core. (Progression: unilateral either with opposite arm in contracted or relaxed position.)
Stix Type
Medium
Lite
Standing Push Pull
Standing Push Pull
Body Area
Adductors, Glutes, Core, Triceps, Shoulders, Upper Back, Quads, Hamstrings, Calves, Biceps, Chest
Starting Posture
Left foot forward in a narrow staggered stance, hips straight forward, weight balanced between feet, shoulders and thoracic spine slightly rotated to the right. Hands at position 2.
Action
Simultaneously push the right and pull the left Stix. Shoulders and thoracic spine rotate from right to left. (Progression: C5/C4 for added scapular stability and thoracic rotation) Adjust Stix and alternate sides.
Stix Type
Medium
Lite
Standing Reverse Fly Flutter
Standing Reverse Fly Flutter
Category
Active Aging, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Triceps, Shoulders, Upper Back
Starting Posture
Standing feet parallel, hands turned backwards on Stix, arms at 45° from shoulders.
Action
Squeeze shoulder blades driving Stix back 6 inches and return.
Stix Type
Lite
X-Lite
Standing Row
Standing Row
Category
Active Aging, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Upper Back, Biceps
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Pull handles in toward body with rowing motion, keeping elbows close to sides.
Standing Row With Scapular Stability
Standing Row With Scapular Stability
Body Area
Shoulders, Upper Back, Biceps
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Keep Stix apart (activate scapulae). Pull handles in toward body with rowing motion, keeping chest out. Squeeze scapulae together. Can be done in a seated position.
Stix Type
Lite
X-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