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Categories

Mobility | Functional movement | Stability

Masterclass


Mobility

Bridging hip flexor stretch

Benefits: Use this move to more deeply open the front of the hip as well your abdominals and chest.

Applicable Conditions: Lower back conditions including disc injuries, stenosis, facet joint arthropathy, instability, scoliosis, muscle strains. Pelvis/Hip/Lower body conditions including pelvic strain, hip impingement, labral tear, tendonitis, bursitis and muscle strains. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before. Breathe and be present, you should not hold your breath
Follow instructions carefully. Try to practice this move 3-5 times per week. Quality over quantity, proper alignment and focus is more important than quantity performed. Try to perform an equal number of repetitions on each side

Cost: Free

Shoulder internal and external rotation active range of motion

Benefits: This move helps you explore and gain rotation motion in the shoulder joint while teaching you how to NOT cheat.

Applicable Conditions: Osteoarthritis, shoulder impingement, rotator cuff injuries, bursitis, frozen shoulder, tendonitis, labral injuries, muscle strain. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move every day at least once.

Cost: Free

All 4's press backs for hip flexion

Benefits: Use this move to increase mobility of the hips and pelvis and to learn how to stabilize the pelvis using the core.

Applicable Conditions: Lower back conditions including disc injuries, stenosis, facet joint arthropathy, instability, scoliosis, and muscle strains. Pelvis/Hip conditions including sacroiliac dysfunction, pelvic strain, pelvic floor dysfunction, hip impingement, labral tear, tendonitis, bursitis and muscle strains. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before.
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move once per day.
Quality over quantity, proper alignment and focus is more important than quantity performed.

Cost: Free


Masterclass

All 4’s Upper Body Moves

Description: A master class teaching you how to set your shoulder and scapula for weighbearing using props. Progressing into serratus push-ups, alternating arm and leg lifts, modified side-planks and press-backs for shoulder flexion. A great resource for learning how to efficiently and easefully load the shoulder and upper extremity with less weight before moving into a full plank position.

Cost: $9.99


Functional movement

Lunges with resisted hip abduction

Benefits: Use this move to learn how to increase the work in your hips and glutes during a traditional lunge.

Applicable conditions: Lower back conditions including disc injuries, stenosis, facet joint arthropathy, instability, scoliosis, and muscle strains. Pelvis/Hip conditions including sacroiliac dysfunction, pelvic strain, pelvic floor dysfunction, hip impingement, labral tear, tendonitis, bursitis and muscle strains. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before.
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move 3-5 times per week.
Quality over quantity, proper alignment and focus is more important than quantity performed. Try to perform an equal number of repetitions on each side.

Cost: Free

Shoulder blade fix: eggs in armpits

Benefits: This move and instruction will teach you how to truly set your shoulders in the best position for your posture, injury prevention, optimal strength and optimal mobility.

Applicable conditions: Osteoarthritis, shoulder impingement, rotator cuff injuries, bursitis, frozen shoulder, tendonitis, labral injuries, neck conditions including disc injuries, stenosis and scoliosis, muscle strain. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before.
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move 3-5 times per day, while sitting at your desk or waiting on line.

Cost: Free

Wall plank with strap

Benefits: Use this move to learn how to properly use your shoulders and core to do a plank using the wall. This move should be used in preparation for full plank pose.

Applicable conditions: Osteoarthritis, shoulder impingement, rotator cuff injuries, bursitis, frozen shoulder, tendonitis, labral injuries, muscle strain. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before.
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move 3-5 times each week. Start by holding for a short duration, (5-10 seconds) and work up to a minute. Quality over quantity, proper alignment and focus is more important than quantity performed.

Cost: Free


Stability

Shoulder settting in all 4's with strap

Benefits: This is a great tool for learning how to position and use the shoulders and upper back for all weight bearing moves. It teaches you how to use the muscles correctly without the stress and strain of bearing weight through your arms.

Applicable conditions: Osteoarthritis, shoulder impingement, rotator cuff injuries, bursitis, frozen shoulder, tendonitis, labral injuries, disc and neck injuries, muscle strain. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before
Breathe and be present, you should not hold your breath.
Follow instructions carefully. Try to practice this move 3-5 times per week.
Use this move first as a refresher tool before performing more challenging weight bearing moves.

Cost: Free

Prone leg lift with abdominal stabilization

Benefits: Use this move to strengthen your glute muscles as well train control in your core.

Applicable conditions: Pelvis/Hip/Lower body conditions including pelvic strain, hip impingement, labral tear, tendonitis, bursitis and muscle strains. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before.
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move 3-5 times per week.
Quality over quantity, proper alignment and focus is more important than quantity performed. Try to perform an equal number of repetitions on each side.

Cost: Free

Resisted core setting

Benefits: Use this move to strongly engage your deep core (including pelvic floor and diaphragm). You may use this move before performing more challenging core moves.

Applicable conditions: Lower back conditions including disc injuries, stenosis, facet joint arthropathy, instability, scoliosis, and muscle strains. Pelvis/Hip conditions including sacroiliac dysfunction, pelvic strain, pelvic floor dysfunction, tendonitis, bursitis and muscle strains. *please consult a physician if you are suffering from any of the above*.

How to: Use pain as your guide, NEVER push into pain, ALWAYS stop before
Breathe and be present, you should not hold your breath. Follow instructions carefully.
Try to practice this move at least once per day. Quality over quantity, proper alignment and focus is more important than quantity performed.

Cost: Free


Warning:  These exercises and instruction are in no way to be utilized as a substitute for medical counseling.  Please seek medical consultation prior to beginning any new exercise or movement practice. These exercises are designed to be performed by those not suffering from pain.  This or any exercise program may result in injury. Please follow all instructions within the videos, DO NOT PUSH INTO PAIN and cease performance of these movements if you feel pain.  Use the program only as intended and demonstrated. Diana Zotos PC disclaim any liability for any injury, damage, or loss in connection with any use of this program or the instructions and/or advice expressed herein.