With feet slightly staggered, hands in position 2, core engaged.
Action
Press Stix away from the body. Make sure there is no body sway during the activity. If there is, then reduce the resistance or move the user back a bit until they can control their core. (Progression: unilateral either with opposite arm in contracted or relaxed position.)
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)
Left foot forward in a narrow staggered stance, hips straight forward, weight balanced between feet, shoulders and thoracic spine slightly rotated to the right. Hands at position 2.
Action
Simultaneously push the right and pull the left Stix. Shoulders and thoracic spine rotate from right to left. (Progression: C5/C4 for added scapular stability and thoracic rotation)
Adjust Stix and alternate sides.
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.
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.