With feet close to the Stix, the right Stix should be touching the right thigh at the start, head and spine in neutral. Hands at position 2, arms straight.
Initiate movement with left arm, pulling the arm so it is extending straight away from body. Once core is stable, bring the right arm straight-ahead as well. Hold.
(Progression: add lower body marching motion)
Standing with knees slightly bent, facing away from the Arcs. With feet slightly staggered, hands in position 1. Elbows bent, and tucked against sides, core engaged.
Keeping elbows close to sides and stationary, push Stix downward, keeping hands close to sides until hands are at hips. Shoulders should be down and remain down throughout exercise. (Progression: with Stix in C3, press slightly outward to increase shoulder stabilization.)
Can be performed in seated position also.
Stand with left foot on slider, left hand on Stix at position 1.
Slide left foot toward the back of the board while turning the toes out toward 9 o’clock. At the same time, bend right knee to 90°, keeping most of the weight on the right leg. The left hand is pulling the Stix so that the left hand finishes directly in front of the sternum. Drive back up with the right leg to return left foot to starting position. Do not let the Stix pull you back up.