Try This Martial Arts Inspired Staff Mobility Workout 2024

in my mind there's different levels and aspects of self-defense there's the external self-defense where we have to learn how to fight against other human beings maybe even some other animals out there but there's also the internal self-defense that I believe in where we have to be working on the capability and capacity of our own body the inside of our body the outside of our body and what our body can do the movement the mobility strength all very important qualities to keep the a letic performance of our body keep that youthfulness which is the ingredient for longevity I love using the martial arts for this approach I love the fighting and the self-defense aspect of martial arts but nowadays as I'm getting older I've been really enjoying more of the fitness the exercise the movement the mobility the strength gains in my martial arts practice I still train this I still love this but I'm putting a little bit more time nowadays over here in the other benefits that martial arts can give our lives if you love this kind of idea as well and want to incorporate the martial arts into your lifestyle as well then uh grab a staff today and follow along with this little Martial Arts Movement routine that I've been working on and uh it's great for getting the body strong Getting It Mobile especially in the spine and torso region so grab a staff and follow along with me in today's workout to kick off the routine let's get the legs warmed up and fired up get the muscles fired we're going to take a horse stance position and I want you to get as low as you can go and take your staff and place it on your thighs and balance your your staff on your thighs right here if you're not down enough the staff's going to roll right off so you got to get low enough so your thighs are about parallel to the ground so the staff can balance on there just going to hold this for about 10 seconds or so just to get everything fired up and warmed up all right it's going to come back up we're going to go and take a front stance you can start off with any leg that you want first in front we're going to take a nice deep front stance as low as you can if you're up here right now that's a good place to start come on down go as low as you can we're going to block low get this as low as you can and really extend everything forward so you can get your chest all the way down to your knee then we're going to push this and block high but once we block High I want you to see how far back can you extend your arms overhead great for the shoulders here great for the back then extend it out outside block getting that nice stretch in the side of the Torso try to get your staff parallel uh perpendicular to the ground vertical straight up and down and then block to the inside as well bring it back switch to the other side nice deep stance block it low right here bring it back in block it up high over the head and then bring the hands as far back over your head as you can bring it in Block to the outside giveing that good side bend that good side stretch in the T so and block it to the inside same thing again we're getting a nice stretch here and bring it back let's switch it again do another rep on both sides down block up high as high as you can block to the outside block to the inside bring it back other side block low block High bring it up block to the outside block to the inside and bring it back come back down into our horse stance get the staff on there balance it it's going to work this for about 10 [Music] seconds all right and come back up okay from here we're going to do some it's called shoulder dislocations grab the staff wide as wide as you have to for right now bring the hands all the way up get them over your head and see how far you can get them behind you if you get them all the way back and then reverse that motion let's do this 10 times together so we got one just take your time here two 3 4 five now the closer you have your hands on the staff that's going to raise the intensity of this exercise there's seven eight [Music] nine and 10 just go nice and slow and work at your own pace work at your own level here all right from here we're going to stay in this reverse grip or double Palm down grip we're going to take a front stance place the right side sta underneath your right armpit here from here we're going to strike one two 3 4 5 6 7 8 9 10 all right we're going to switch sides here and I want to do it from the other stance 10 times one 2 3 4 5 6 7 8 9 10 right there all righty switch it again this time we're going to do it five times but on one count both strikes is one so we have one two 3 4 5 all right let's switch it other side five times each count two strikes one two 3 four five all right bring it back up back into our horse stance get nice and low balance the staff try to keep your back as straight as you can here don't be hunched over try to keep it straight all right and come back up all righty let's do one more set of our blocks coming down block low push it up block high as high as you can stretch those hands overhead we got to spend more time with our hands hands over our head block to the outside block to the inside switch to the other side block low block high now watch Bring It Back hands overhead blck to the [Music] outside block to the inside all righty bring it back if you want you can go into some number one downward Figure 8 spins a little bit of Mobility work for the wrists if you don't know this spin I have a tutorial here on the channel I'll put a link to it up in the corner and you can learn this spin with a couple of the other beginner bow staff spins I'm going to switch it switching [Music] hands don't worry too much about speed there just focus on the movement if you want you can even extend your elbow and that's going to put more intensity in the wrist rotation if your elbow is close to the body that's going to give you less intensity in the wrist movement elbow extended further away from the body a little more intensity in the wrist movement so find your kind of happy spot that gives you a workout that's not too easy but maybe not too difficult I'm going to switch it other side [Music] all right and one more time into the horse stce get it balanced we'll go about 15 seconds here or so if your toes are straight that's great if your toes are starting to point outside that's fine too we want to work on bringing the toes in but work wherever you are because over time we can make progress all right and bring it up and that's it super super simple only takes a few minutes and just do this routine repeat it over again if you like and just work this routine two to three times a week you and then you can have some time throughout the week to work in your other martial arts training your other Fitness training you know your other sporting activities I find that little workouts like this that are focusing more on the mobility approach using the martial arts movements just helps the body kind of recover from those more High intensive training sessions and it's good Mobility we start getting our arms over our head start working the mobility in our shoulders getting all the movements of the spine and keeping that mobility in the spine alive keep the legs going the hips everything it's very important that we do not neglect the mobility the strength the flexibility training of our body especially as martial artists it's very easy to get so focused into the functional and practical fighting and self-defense that what we don't realize over time is our body is actually becoming stiffer and stiffer and then you're more likely to pull a muscle or get injured whether in an actual self defense situation or during a training session so take the time takes a few minutes 5 10 minutes a day couple times a week and do some routines like this keep the body maintained especially as we're getting older that's one thing that I've been learning if you'd like to see more routines like this using the staff using the body maybe some of the other weapons that martial arts has to offer give this video a thumbs up subscribe to the martiall flex Channel and let me know down in the comments and I'll see you back here next [Music] time [Music] [Music] w