Stick Mobility is a training system that improves your mobility, stability, and strength.
The system combines joint mobilization, strength training, and deep fascial stretching to increase athletic performance, reduce risk of injury, and speed recovery after exercise.
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 into 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.
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 bend.
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 senses joint position and 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.
What are the benefits of integrating Stick Mobility into my training program?
Through combining joint mobilization, strength training, and deep fascial 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