The beginner and advanced variants of this stretch are great for loosening up the large muscle groups in your upper back and shoulder before bo staff training.
The Flow System | Bo Staff | Weapons | Flexibility | Warm Up | Stretching
Want to learn how to catch your bo staff behind your back? Here are the necessary steps and a helpful drill for beginners trying to hone in this catch.
The Flow System | Bo Staff | Weapons | Tricks | Spin | Release
This drill can be used either as a warm up or to build up speed through conditioning. Shoulder mobility is very important for many tricks, so this drill will come in handy.
The Flow System | Bo Staff | Weapons | Tricks | Spin | Speed | Mobility