What is Stick Mobility?
Stick Mobility is a training system that improves your mobility, stability, and strength.
The system combines joint mobilization, strength training, and active stretching to increase athletic performance, reduce risk of injury, and speed recovery.
The exercises use the Mobility Stick as a tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement.
Who is using Stick Mobility?
We work with athletes, coaches, and medical practitioners from various areas of sports, fitness, and healthcare. From pro athletes to personal trainers, yoga instructors to kettlebell specialists, bodybuilders to chiropractors, and physical therapists. Each one of them views movement from a different perspective. We work with them to understand how to apply the Stick Mobility principles to how they view movement with the goal of helping them reach their full potential.
Some professional sports teams who use Stick Mobility include The Cincinnati Bengals, The Raiders, LA Rams, The Baltimore Orioles, LA Angels, Atlanta Braves, San Diego Padres, LA Kings, Anaheim Ducks, Philadelphia 76’ers, Indiana Pacers, Minnesota Timberwolves, and the Denver Nuggets.
PGA Golfers, Paul Casey, Jason Day, and Dustin Johnson have implemented our system with their personal trainers to help increase their flexibility and rotation.
Why are Stick Mobility exercises more effective than basic stretches?
Stick Mobility uses the formula: joint range of motion + joint stability + neuromuscular drive = mobility.
Stretching by itself lacks these crucial elements. We know that our muscles get tight for a reason, and no matter how much we stretch, without the right strength levels, they won’t let go. This is typically caused by weakness in one area causing tension in another.
For example – tighten the hip flexors, like you do when you sit down all day, and your hamstrings will become overactive when you extend the hip. Tightness makes you more susceptible to injury.
The neuromuscular drive benefits from Stick Mobility come as your body is better able to coordinate your muscles as one unified mechanism to produce movement. The better balanced your muscles are, the better they can coordinate your kinetic chain.
When do I use Stick Mobility?
Stick Mobility can be practiced every day. The benefits of Stick Mobility transfer to performance training and everyday life.
You can use Stick Mobility segmentally, or as a standalone training program. It is a system that complements other training systems, activities, and sports.
Stretching and flows can be integrated into your daily routine for warm-ups and recovery. Submaximal efforts can be used for pre-exercise activations on a daily basis. Daily deep stretching will allow you to access increased ranges of motion and help strengthen your body over time.
Maximal effort isometrics (90-100%) can be done as a standalone workout, which requires optimal recuperation, as it fully fatigues the central nervous system. (Think of how often you would have a client do maximal lifts.)
Maximal efforts for 1-2 exercises can be introduced per individual workout, but with a limitation of approximately 1-2 minutes of total contraction time. (This is a general guideline for maximal efforts as some people have exceptional capabilities and can handle more load and effort than most.)
What are the core principles behind the system?
The mechanical advantage gained by using a lever such as the Mobility Stick allows for a greater range of motion to make it easier to overcome the body’s resistance to bending.
The quality of being stable. The ability to hold a position and resist internal or external forces. The Mobility Stick gives you an aid to help create stability in the joints and gives a strong base of support.
The Mobility Stick provides visual and kinesthetic feedback to users and coaches to enhance body awareness and learning. Visual feedback amplifies the movements and targets problem areas. Kinesthetic feedback creates awareness and activation of different muscles, fascial lines, and joint positions and improves spatial awareness.
The Mobility Stick increases irradiation by driving the sticks into the ground, ceiling, or wall and squeezing to activate grip and trunk power. This allows us to give more input to the nervous system and make changes faster.
Sherrington’s Law of Irradiation: “A muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies its strength. The neural impulses emitted by the contracting muscle reach other muscles and turn them on like an electric current starts a motor.”
There are three types of isometric contractions. When you apply all three, you can obtain significant increases in neural drive, muscle fiber recruitment, and rate of production. They include static contraction, yielding contraction, and overcoming contraction.
The harmonious functioning of the motor apparatus of the brain and particular groups of muscles for the execution of movements. Using the stick enhances the neural feedback from the hands to the brain. The stick, in conjunction with positional isometrics, can aid in the activation of muscles involved in movements.
These scientific principles form the foundation upon which our training system is built. The system is accredited by the following organizations:
- Personal Training Academy Global
- National Academy of Sports Medicine
- Aerobics & Fitness Association of America
- National College of Exercise Professionals
- National Strength & Conditioning Association
- Alberta Fitness Leadership Certification Association
What are the benefits of integrating Stick Mobility into my training program?
Through combining joint mobilization, strength training, and active stretching with the Stick Mobility system we have seen users improve their:
- Functional range of motion
- Joint stability
- Full-body strength
- Tissue quality
- Athletic performance
- Body alignment
- Muscle activation
- Motor control
- Body awareness
- Reduced risk of injury
- Recovery from injury
- Faster recovery after exercise
What stick sizes are best for me?
We recommend purchasing a bundle of 3 sticks in order to utilize the full range of exercises in the training system and videos. You will get the most out of your training sessions with two long sticks and one short.
We have created two specific multi-stick bundles to fit different height customers:
If you are under 5’10″ tall the ‘6ft + 6ft + 4ft Bundle‘ will fit you best.
If you are 5’10″ and taller the ‘7ft + 7ft + 5ft Bundle‘ will fit you best.
What are mobility sticks made from?
Mobility Sticks are made in the USA with a custom blend of synthetic plastic with silicone rubber grips designed to achieve the balance of flexibility and strength needed for the full range of Stick Mobility exercises. The sticks are designed for professional use in gyms, medical facilities, and on the sports field. They can be used outdoors, are 100% waterproof, and easy to clean.
How far should I flex the mobility stick?
One objective with Stick Mobility exercises is to create tension by flexing the stick. Although rare, excessive over-flexion of the stick can result in stick damage and breakage. The sticks are built to achieve a specific balance of flex and strength. Excessive over-flexion is not part of the training exercises and not required to achieve the benefits of the system. Please follow the flexion examples from our training videos and/or the guidance of a Certified Stick Mobility Instructor.