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STANDING CORE ROTATIONS
STANDING CORE ROTATIONS
Category
Balance, Core & Abs, Fitness, Group Exercise, Performance Training, Sports Medicine, Upper BodyBody Area
Adductors, Core & Abs, Upper Back, Abs
Starting Posture
Grab Stix with both hands, arms slightly bent and extended, core engaged.
Action
Alternate rotating left and right, contracting abs and core. Keep chest high; do not crunch down into the exercise
Stix Type
Medium
Lite
Standing High Elbow Row
Standing High Elbow Row
Body Area
Shoulders, Upper Back, Biceps
Starting Posture
Narrow staggered stance, hands at position 1, core engaged, and weight balanced between both feet.
Action
Pull Stix in toward body with rowing motion. Squeeze scapulae. (Progression: feet parallel or narrow). Pull handles toward body while keeping elbows out and approximately shoulder high. (Progression: C4(C5) to add scapular stability)
Stix Type
Medium
Lite
Standing Reverse Fly Flutter
Standing Reverse Fly Flutter
Category
Active Aging, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Triceps, Shoulders, Upper Back
Starting Posture
Standing feet parallel, hands turned backwards on Stix, arms at 45° from shoulders.
Action
Squeeze shoulder blades driving Stix back 6 inches and return.
Stix Type
Lite
X-Lite
Standing Row With Scapular Stability
Standing Row With Scapular Stability
Body Area
Shoulders, Upper Back, Biceps
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Keep Stix apart (activate scapulae). Pull handles in toward body with rowing motion, keeping chest out. Squeeze scapulae together. Can be done in a seated position.
Stix Type
Lite
X-Lite
Standing Stir The Pot
Standing Stir The Pot
Category
Active Aging, Balance, Core & Abs, Group Exercise, Home Fitness, Performance Training, Physical Therapy, Upper BodyBody Area
Adductors, Core, Upper Back, Chest
Starting Posture
With feet parallel, knees soft, core engaged. Both hands grab at position 2 of one Stix and bring to sternum.
Action
Like stirring a pot, move hands/Stix in a circular motion. Reverse Directions. Switch sides.
Stix Type
Medium
Lite
Standing Wide Row
Standing Wide Row
Body Area
Triceps, Shoulders, Upper Back
Starting Posture
Stand staggered stance, hands at position 1, core engaged, weight balanced between feet.
Action
Pull handles in toward body with rowing motion. Squeeze scapulae.
Stix Type
Medium
Lite
Supine Arm Circle (Regression)
Supine Arm Circle (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
While lying on the foam roll, grab Stix at position 3 (near the bottom of the handle) Make sure neck is in neutral position, a small pillow may be necessary.
Action
Like the standing arm circles, pull Stix toward chest while squeezing shoulder blades, then take out from body in a wide arc and finish the circle back in the starting position. Reverse directions.
Stix Type
Lite
X-Lite
Supine Bilateral External Rotation (Regression)
Supine Bilateral External Rotation (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
Knees bent, elbows bent to 90°, core tight.
Action
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. (Progression: Supine Unilateral External Rotation – externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Hold the finish position with one arm while the opposite arm performs the exercise (adding an isometric); alternate arms.)
Stix Type
Lite
X-Lite
Supine Row (Regression – Lying on Foam Roll)
Supine Row (Regression – Lying on Foam Roll)
Body Area
Shoulders, Upper Back
Starting Posture
Lying on the foam roll, reach up and grab the handles so that in the finish position hands will be even with chest. Make sure neck is in neutral position; a small pillow may be necessary.
Action
Pull handles toward chest in a rowing motion, driving elbows back and squeezing scapula. (Progression: C2 for Scapular Stability, A2 for W Row). (Dislocated Shoulder patient should be performed on the board to limit ROM)
Stix Type
Medium
Lite