19 exercises
The Best 19 Stick Exercises with Videos & Tips
Explore stick exercises for mobility, warm-up, and corrective movement patterns. Every exercise includes HD video demonstrations and form cues to help you improve range of motion, shoulder mobility, and movement quality.
Frequently Asked Questions
What exercises can I do with a stick?
Stick exercises primarily focus on mobility and corrective work: shoulder dislocates (passing the stick over and behind your head) improve shoulder range of motion, stick-assisted stretches target tight hip flexors and hamstrings, and rotational movements improve thoracic spine mobility. They are also used for teaching movement patterns such as hinge patterns and overhead squats before adding any resistance.
Should I use a stick for warm-ups?
Yes, a stick or PVC pipe is one of the best warm-up tools available. Shoulder pass-throughs, overhead squats with a stick, and hip hinge practice with a stick along your spine prepare your joints for loaded training while reinforcing proper movement mechanics. A 3–5 minute stick warm-up before upper body sessions can significantly improve your pressing and pulling performance.
Can stick exercises help with posture?
Absolutely. Stick exercises are among the most effective tools for correcting rounded shoulders and poor thoracic posture from desk work. Wall slides with a stick, stick-assisted chest stretches, and thoracic rotation drills directly address the tightness and weakness patterns that cause postural problems. Performing these for 5 minutes daily produces noticeable posture improvements within a few weeks.
