Vital Body Project: Stick Fitness

Dr. Arthur’s Morning Exercise

If I do one practice each day, it’s this. Consider it a ‘systems check’ for the ol’ Earth Suit. Rather than playing whack-a-mole with aches and pains (a lagging indicator of needed maintenance), use this sequence to condition all the joints of the body, and to open up the various fascial lines so we have more room to move. A lot of our tension, pain and fatigue can be traced back to trying to move muscles that are habitually tight. Start your mornings with a tall glass of water and this.

With practice, as you get familiar with the routine, you may find it helpful to transition from watching the video to using this visual aid. I hope it can function as bridge between watching the video and getting the routine fully into your body memory!

Morning Exercise in the Humboldt Redwoods

Once you know the sequence, take it out into nature. Listen to slower tempo music so you don’t speed up. Use the time to start making friends with your Earth Suit by giving it what it needs. Music by Of Montreal

Morning Exercise with a Friend

with Music

If you’re a social exerciser like me, find someone to practice with! Getting a little sunshine first thing helps your body’s internal clock and supports better sleep .

Morning Exercise with a Friend

If you’re a social exerciser like me, find someone to practice with! Getting a little sunshine first thing helps your body’s internal clock and supports better sleep .

Warm up with the Morning Exercise routine before picking up a stick!

A Four Foot Stick Stretching Routine

This one is designed for a four foot (4′) PVC or rattan stick but you can use a hiking pole or a rigid broom handle if you don’t have one. You can also use a five or even a six foot stick- you’ll just need to hold it more narrowly instead of at the ends.

A Brief 4′ Routine for the Hiking Trail

Bring more mobility to your Earth Suit with this short, somewhat more advanced routine for use while you’re hiking or snowshoeing.

Build Your Own Sticks from PVC

For the stick sequences below, you MUSTN’T use a rigid stick; you’ll need to acquire a stick made of flexible (200psi, not 450psi) PVC or solid rattan (not hollow bamboo; that will break!). If you live in the SF Bay Area or Lake Tahoe basin, you can get them from me. Otherwise, watch this video for DIY instructions on assembling a full set from two 10′ lengths of PVC from your local hardware store: You’ll be able to make one 6′, one 4′, and two 5′ sticks.

Morning Exercise + 6′ Stick @ the River

with Music!

A complete practice of 20 minutes to stretch your muscles, mobilize your joints, and prepare yourself or recover from the rigors of an adventurous day or a day at the computer. You can use a 5′ or 6′ stick, but it must be flexible PVC or rattan.

Morning Exercise + 6′ Stick @ the River

Stick Stretching with a 5 or 6 Foot Stick

12 minutes to open and recondition your whole body, with a focus on the upper back and shoulders. Shown with a five foot stick. You mustn’t attempt this with a rigid stick (wood dowel, etc). It must be flexible or you’ll hurt yourself.

Stick Stretching in Montgomery Woods

A brief dynamic routine, shown with a six foot stick. You can use a five foot if that’s what you have. Filmed at Montgomery Woods near Ukiah, CA.

Lower Body Conditioning w/ Two 5′ Sticks

This is essential for folks with lower back and hip issues. I used this several times/week when I was preparing for and recovering from hip replacements.

A 5′ Stick upper body mobility routine

This sequence is designed for greater mobility in your joints and flexibility in your muscles. Can be done with a 6′ stick as well.

6′ Stick routine at Moon Gate

Take advantage of the long lever capabilities of a 6′ stick with this sequence in the Redwoods of Redwood Regional Park.

If you’ve enjoyed the Fundamentals & Stick Fitness programs of the Vital Body Project…

Go deeper with Shoulder Repair

If you’re having trouble knowing where your body is in space, or in sensing into your body, consider Grounding & Embodiment with Rebecca Bone.