Mobility training is something I’m prioritizing now I’m in my mid-40s, because it's a time when the body naturally starts to lose flexibility and range of motion.
I’m also a firm believer that you don’t need to spend a fortune on gym equipment to stay strong and mobile, so I love this idea by Andrea Allen, a certified personal trainer and owner of Deliciously Fit ‘n’ Healthy.
She says the most affordable bit of kit that she uses daily is a PVC pipe that cost just $6 (like this five-foot long ¾-inch schedule 40 pipe from Lowes).
If you want to spend a little more you could invest in a mobility stick like this one from Amazon, but they both do the same thing.
Stick mobility training can lead to easier movement and it’s great for recovery as it can stretch sore muscles and joints, and increases flexibility by reducing the strain and tightness in the body.
In Allen’s Instagram reel, she demonstrates six ways to use the stick to warm up, improve mobility, increase range of motion and relieve muscle soreness.
One more way to use a mobility stick
Whether you have a bona fide mobility stick, PVC pipe or broom stick, you can also use it to practice the hip hinge, the fundamental movement pattern used in deadlifts and other exercises such as kettlebell swings. It's a movement people often get wrong which can place unwanted stress on your lower back. Here's a video demonstration of how to do the drill from The Barbell Physio, as well as my written instructions.
How to do it:
- Place the stick on your back and anchor it against your head between your shoulder blades and on your tail bone.
- Keep a light bend in the knees and hold the stick in contact with your head, upper back and butt.
- Push your hips and butt back and the stick will automatically fold you into a hip hinge position. Stand up straight and repeat as needed.
