What's up guys. We're gonna do a nice little flow here, get the body moving, wake everything up
You're gonna need your long stick (6-7ft) and we'll get started. So we're gonna start off real easy
We're gonna start off at a small split stance
right foot back
Okay. I want your hand up real high on the stick
The base of the stick is going to be in line with your big toe and your right hip
First thing we're gonna do is we're gonna have that left hand in the middle of the stick for support
We're gonna get into a nice little hang. I want you to lightly pull down into the ground
Get all these shoulder muscles activated
From here. We're going to slowly slide our left hand down and you're going to turn your right heel down
Towards the ground so your back foot is creating a nice 45-degree angle
From here, we're gonna lightly
Flex the stick behind us look up towards the ceiling
Should feel good
Come out of it nice and slow
Turn the right heel up place your left hand on top
Right hand goes down
So just reach to your comfortable end range next thing you're gonna do is you're gonna flex that left hand what I do
Hold make sure you're breathing
Okay from here use the stick for stability and we're going to straighten out that left leg
Should feel a nice light stretching that left hamstring
Make sure that back heel stays up off the ground
Okay from here we're going to return back
Rotate the stick back to the right hand and now we're going to increase that stance just a little bit
I mean about three reps on each side here. So rotate the right heel down
Left hand goes down
Flex the stick behind you
Looking up then. I want you to turn your head back to Center
We're gonna hold keep breathing. Okay slowly release turn the right heel up
Left hand goes back up to the top reach the right hand down
lightgrip
Flicks that stick behind you
Come out of that nice and slow
Straighten out that front leg
Try to pull that big toe up towards your hip
We're gonna hold
Come back out of this slow
Return back to center right hand goes on top slide that right foot back even further
We're gonna reach down
Rotate that right heel down. We're trying to keep this front knee and nice alignment. So it turned out to let it fall in
Pull that stick behind you wake up all those upper back muscles
Come back out of it slowly turn the right heel up left hand goes up top
Right hand down
Flex the snake behind you
Rotate your head towards the center
Wake up your neck
Go ahead and look back up
Okay, slowly straighten out your left leg
If you need more stability here get up a little bit taller, it's not he'd seen you
Okay, slowly return come back to Center use a stick to help you stand up we're gonna switch sides
So start off well start in a small splint left foot back
We're gonna go left hand up
So right hand reaches down as your right hand reaches down
Left heel turns towards the ground left foot creates that 45 degree angle
Reach down
nice firm grip
Flex that stick behind you
Should feel a nice stretch in the chest ribcage
Relaxed come out of the slowly
Right hand goes up reach that left hand down
Look up
Flex that right hand back making sure that you're pushing that left hand into the ground
Hold it
Relax now try to strain out that right leg pull that big toe towards your right hip
Keep breathing
Come out of that slowly
Left hand goes up. We're gonna slide that left foot back just a little bit further
Okay, the left arm straight good firm grip reach that right hand down as far as you can
Stick should be touching your chest
Left heel down flex try to take it a little further this time look up look to center
Release the Flex
Turn the left heel up
We're going to reach that right hand up high
Reach that left hand down low left heel is up
Flex the stick behind you
Come back out of it slowly
Readjust your hand if you need to now straighten out that right leg
Try to actively pull that foot into dorsiflexion
Come out of it slow we have one more
So left hand up high
left foot slides back even further
Left heel down reach as far as you can get those hands split them apart
Flex a stick behind you
Squeezing that left scapula
Release
Turn the left heel up
Right hand goes up high
Left hand reaches down as far as you can
Flex the stick backwards
Come out of this slow
Straighten out that right leg
Make sure you're breathing
Slowly release
Come out of this slow and let's stand up
Okay, so now we're going to get into a horse stance here. So what I want to do is just kind of
Wiggle your feet out
Internal/external go as wide as you're comfortable
We're gonna do now is do a little ninja flow
So right hand goes up high
I'm going to hinge my hips back
I'm going to reach my left hand down towards the ground
First thing I'm going to do now is I'm just going to shift my hips slightly from left to
Right as I shift my hips to the left
Right hand goes back
Shift my hips to the right
Right hand goes across to the left
Do about three reps trying to get a little further each time
Back to the right
Reach that right hand over if you need support place your left hand on the stick
One more time
To the left pull the right hand back
Shift to the right pull that stick across your body
Come out of this slowly stand up nice and tall and
Place that stick just inside that left big toe reach your left hand up high change those hips back
Reach towards the ground
Pull the stick behind you and we're going to shift to the right
Pull the stick back
Shift to the left
Pull that stick across you feel a nice stretch the lat ribcage
inner thigh
Make sure your feet all the toes are touching the ground
Shift to the right maybe get a little further
Shift to the left move that stick across
One more time
shift to the right
Pull that stick behind you
To the left
Reach across
Come back to Center
Stand up nice and slow
Got one more here, so
We're going to take the stick
Hold it at about waist height here
hands are going to be just wider than shoulder width and
I'm going to lightly pull the stick apart
I'm going to reach overhead
I'm just going to get a little side minute. So I'm going to pull with my right hand
Try to push my left hip out
Pull myself back up
Pull down to the left pull myself back up with the right hand
Get about two more here. So pull down to the right
Pull two left
Back to the right
Try to get a little further each rep if you can't
Last one if you can touch the ground do it
Pull back up
And
relax, so
Now you're done feeling good body's warm
Ready to go for the day. So
Enjoy stick mobility with me better