Stand on left leg with knee soft, stay tall. Line up with planted foot centered at #2 on board.
1. With both hands on Stix drive hands forward while at the same time shift hips backward.
2. Release left hand, drive right hand across body while shifting hips backward.
3. Switch hands, drive left hand across body while shifting hips backward.
Stand feet parallel (12 o’clock) facing the Stix, right hand at position 1.
With right leg, take a step back (right foot to 4 o’clock), externally rotating from the hip to end in a 45° squat, while simultaneously rowing the handle in toward the chest. Make sure to keep spine stable; there should be no rotation between pubic bone and sternum. Complete by returning to a standing position.
Standing facing left Stix, body turned 45°. With left hand only, grasp Stix at position 2. Left foot is on felt slider.
Keeping left knee straight, extend left leg back toward the right rear corner of the board while bending right knee, externally rotating hips. Stix will pull back slightly. Do NOT use Stix to help pull back up. Driving through right leg, bring left leg back toward the starting position, sweeping the left foot across in front of the right, ending with hips in an internally rotated position, pressing Stix forward with left arm. Keep core engaged throughout.
Stand on right leg, do not lean body to the side. Starting with the right hip slightly internally rotated, body turned to the right but knee stays straight ahead.
Rotate body to the left, externally rotating from the right hip. Patient may appear to get taller through the execution of the exercise. “Feel as though you are being unscrewed from a piece of wood” Squeeze the right glute and press the Stix forward with the right hand. The Stix can help maintain balance a bit, while pressing it gives the external rotators of the right hip some resistance. (Progression: add a pull as well, then a push/pull.)
Stand on right leg only, facing the Stix. Grab left Stix at position 2.
Left Arm: Keeping the left arm straight, bring Stix away from body. Be sure to stay tall on right leg. (Activating Glute Med.) Right Arm: Keeping right arm straight, pull Stix toward the midline of board. Be sure to stay tall on right leg.
With feet parallel, knees soft, core engaged. Right hand grab at position 2 of right Stix.
Keeping core engaged and spine stable turn your body to the right 90° and take a small step to the right externally rotating your hip. Right hand rows with the body and hand stays in front of the sternum. Hold for 1-2 seconds and return, rowing the handle in toward the chest. Make sure to keep spine stable; there should be no rotation between pubic bone and sternum. Complete by returning to a standing position.