Rope flow is a low-impact, full-body movement practice that uses a rope as an external feedback tool. The rope stays in constant motion, creating a coordination challenge where the body learns to move with and through the rope (like skipping, but on ‘beat’). This brings a new awareness to rhythm, timing, and how the shoulder, spine, hips, hands and feet work together. If you box, skip, dance you will find something in this practice that helps your chosen skill. If you are interested in movement, play or spine/shoulder health you will definitely take away some useful skills.
For gym-goers, Rope Flow is particularly useful for shoulder mobility, joint health, and prehab or rehab-style training. The spiral patterns we will teach you naturally mobilise the shoulders and spine while encouraging smooth weight transfer through the hips and feet. Because intensity can be scaled by adjusting speed, weight, or range of motion, it works well alongside strength training, conditioning, or recovery-focused sessions. Many people also notice improvements in coordination and timing, which carry over into other movement and sport (golf and any throwing or striking sport in particular).
In the workshop, we will focus on fundamentals: basic overhand and underhand patterns, simple transitions, and foundational movements such as dragon rolls, and matadors (all will become clear – we promise!). The emphasis is on learning how to use the rope effectively as a tool for movement exploration and general wellbeing: giving you a fun new warm-up, wake-up and easy to pick up skill.
Expect a playful, practical session that helps you move more smoothly and feel more connected to your body.
Blog by JP