Stick Mobility is one of the most effective tools for improving mobility, strength, balance, and overall movement quality. Built from a unique, flexible, yet durable material, a Stick Mobility training stick allows you to create leverage and full-body tension in ways a wooden dowel simply cannot.
Whether you’re a coach, a clinician, or someone wanting better mobility at home, choosing the right size Stick Mobility stick is key. Below is a simple guide to help you select the best stick (or bundle) for your height, goals, and training style.
The Stick Mobility Size Guide is essential for understanding how to choose the right stick for your needs. Using our Stick Mobility Size Guide, you can find the perfect fit for your training requirements. Referencing the Stick Mobility Size Guide will ensure you make the best choice for your mobility journey while maximizing the benefits of your training.
Why Stick Mobility Is Better Than a Wooden Dowel
A wooden dowel is rigid and offers no feedback, no flex, and no ability to safely generate full-body tension. Stick Mobility sticks are designed with:
- Controlled flexion for deeper mobility
- Grip-friendly texture for stability
- Durability that withstands load
- Elastic properties that enhance strength and movement
- Superior joint traction & stability
This makes every drill safer, more effective, and far more functional.
Stick Mobility Size Guide Explained
4-Foot Stick — Specialty Short Stick for Tight Spaces or Youth
Best for:
- Kids or youth athletes
- Small spaces
- Thoracic rotation drills
- Shoulder mobility
- Travel
The 4-ft stick is a specialty size, great for short-lever mobility but not a replacement for the standard 5-ft stick.
5-Foot Stick — Short Lever Strength & Core Training
Best for:
- Users under 5’2″
- Strength drills requiring short levers
- Core rotation
- Single-arm work
- Small training spaces
This size is perfect for hinge patterning, core control, and movements where a longer stick becomes unwieldy.
6-Foot Stick — The Most Versatile Size (Recommended for Most People)
Best for:
- Users 5’3″–5’11”
- General mobility, stretching, and strength
- Most foundational Stick Mobility drills
The 6-ft stick offers the ideal balance of leverage and control. It’s the standard size used in most official Stick Mobility exercises.
7-Foot Stick — Best for Taller Users or Added Support
Best for:
- Users 6’0″+
- Deep stretching
- Balance support
- Long-lever strength drills
The extra height helps taller individuals maintain proper form and gives all users more leverage during overhead and rotational work.
The Best Option for Most People: The 3-Stick Bundle
The official Stick Mobility curriculum uses two sticks for many drills and the shorter stick for strength-based variations.
This is why the 3-Stick Bundle ( 6ft or 7ft) is the ideal setup for:
- Personal trainers
- Allied health professionals
- Athletes
- Home users who want full programming access
- Older adults needing balance support
It ensures you can perform every Stick Mobility exercise safely and with correct leverage.
Who Benefits Most From Stick Mobility?
Older Adults & Beginners
- Better balance
- Safe joint mobilisation
- Fall-prevention movement patterns
- Improved posture and strength
Fitness Enthusiasts
- Deeper mobility
- Safer overhead and rotational work
- Better warm-up and recovery
Athletes
- Rotational power
- Hip and thoracic mobility
- Enhanced stability under load
Clinicians & Trainers
- Clear regressions and progressions
- Excellent joint traction
- Safe resistance without external load
Stick Mobility meets all levels — from rehab to elite performance.
🎥 Video 1:
How to Use Stick Mobility in Your Training
Stick Mobility isn’t just for stretching — you can use it for:
- Strength training
- Functional movement patterning
- Mobility and stability
- Rotational training
- Joint traction
- Core strength
- Balance and gait
This makes it an ideal tool for ageing bodies, athletes, and anyone wanting to move better.
🎥 Video 2:
Final Thoughts
Stick Mobility offers a unique combination of strength, flexibility, and stability that no wooden dowel can match. Choosing the right size stick ensures you get the most out of your movement practice.
For most users, the 6-ft stick or the 3-stick bundle will offer the best results — giving you everything you need for full-body mobility, strength, and functional movement.
Bundle Your Stick Mobility Purchase With a Course & Save
If you’re investing in Stick Mobility equipment, you’ll get even better results by pairing your sticks with one of the official Stick Mobility education courses. Whether you’re a fitness professional, allied health practitioner, or someone wanting to improve movement, these courses teach you how to use the sticks safely, effectively, and with purpose.
Choose from the three official training options below:
📘 Stick Mobility Essentials Course (Online)
Learn the fundamentals:
Breathing, joint mobilisation, tension techniques, basic strength, and movement patterns.
Perfect for beginners and older adults.
📙 Stick Mobility Level 1 Certification (Online)
The foundational professional certification:
Deep dive into movement principles, tension, stability, kinetic chain integration, regressions & progressions.
📗 Stick Mobility Level 2 Certification (Online)
Advanced concepts for professionals:
Higher-level strength drills, advanced mobility, loaded patterns, and deeper rotational training.
For more resources, training information, and global education updates, visit the Official Stick Mobility Website
