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Overhead Kneeling Hip Flexor Stretch
Overhead Kneeling Hip Flexor Stretch
Body Area
Core, Triceps, Upper Back, Quads, Chest
Starting Posture
Kneeling on left knee, right foot forward. Arms overhead hands at position 1.
Action
Lunge forward onto forward leg. Hold 15-30 seconds.
Stix Type
Heavy
Medium
Rear Deltoid Crossover Stretch
Rear Deltoid Crossover Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand in a wide stance at #1. With the right arm reaching across the body, grab the left Stix with thumb up.
Action
Lean body to the right while simultaneously bending into the right knee and hold.
Stix Type
Heavy
Medium
Seated Adductor Stretch
Seated Adductor Stretch
Body Area
Adductors, Upper Back
Starting Posture
Seated on a ball or stool, hands at position 1.
Action
Legs spread wide, one leg straight with the opposite bent. Allow the Stix to pull you forward into the stretch. Hold 15-30 seconds.
Stix Type
Medium
Medium
Seated Bent Over Lat Stretch
Seated Bent Over Lat Stretch
Category
Active Aging, Flexibility, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Shoulders, Upper Back
Starting Posture
Stand with a wide stance, arm’s length from Stix. Grab the left Stix with right hand and right Stix with the left hand.
Action
Hinge from hip, bend knees slightly. Back straight. Bend forward arms extended & head neutral.
Stix Type
Heavy
Medium
Seated Oblique & QL Stretch
Seated Oblique & QL Stretch
Category
Active Aging, Flexibility, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical Therapy, Upper BodyBody Area
Core, Shoulders, Upper Back, Quads
Starting Posture
Facing the right side of the board, hands at position 1.
Action
Allow the Stix to pull you into a side stretch. Hold 15-30 seconds.
Stix Type
Medium
Lite
Side Plank Chest Fly
Side Plank Chest Fly
Category
Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Glutes, Core, Shoulders, Upper Back, Biceps, Chest
Starting Posture
Side lying with left elbow off of the back of the board (adjust for height) feet stacked in front of the center Arc, lift hips until body is straight.
Action
Right hand on Stix, perform a chest fly with right hand while maintaining perfect posture in side plank. (Progression: Instead of a fly, perform a circle with right arm).
Stix Type
Lite
X-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
Split Squats
Split Squats
Category
Active Aging, Group Exercise, Home Fitness, Lower Body, Performance Training, Physical TherapyBody Area
Adductors, Glutes, Shoulders, Upper Back, Quads, Hamstrings, Calves
Starting Posture
Stand left foot in front, right foot behind.
Action
Squat down to a 90°, bend in each knee. Grab Stix and stand upright. Maintain tall posture, shoulders slightly retracted throughout. Weight should be on the heel of the left leg, driving heel down into the board with each rep. (Repeat on opposite leg)(Progression: use different Stix in each hand for asymmetric loading.)
Stix Type
Medium
Lite
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.)