Site navigation and social media links
Mob Therapy in ZGYM
June 14, 2018 | 
Zuzka
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
Hamstring Flexibility Routine
15-20 Minutes
-
Hamstring Flexibility
Mob Therapy
-
Hip Mobility Hack
Mob Therapy
-
Upper Body Mobility Routine
Beginner
-
Stress Relieve Mobility Routine
Warm-up & Cool Down
-
Improve Your Posture With These 6 Exercises
Fitness Tips | Mob Therapy
-
5 Minute Full Body Mobility Routine
5-10 Minutes
-
Deep Squats Simple Mobility Test
Mob Therapy
-
Morning Stretch & Mobility #2
Beginner
-
Mob Therapy | Upper Back & Shoulder Mobility
Mob Therapy
-
Flexibility & Mobility Drills for Splits
20+ Minutes | Mob Therapy
-
Test Your Hip Flexors
Mob Therapy
-
Hip Flexor Drills
15-20 Minutes | Mob Therapy
-
My New Routine for Lower Back Pain
Mob Therapy
-
Hip Internal Rotation For Injury Free Squats
Mob Therapy
-
Improve Your Squat & Mobility
Mob Therapy
Private Member |
lake tahoe, nv, usa
Hi
Private Member |
switzerland/, france
I am ever so thrilled about this. Z, you brought so many good things in Zgym, that I can’t wait to have your view/take on this. I have been around the web and using precisionmovement coach, but I am very excited to have you do this here.
from my view, I would love to see addressed a few typical body composition (like torso/leg proportion and general joint issues such as hips and shoulders). From my angle, I have long femur, deep hip sockets (and looks like one hip has a CAM) so that prevents me from doing deep squats. Kinesiological stretching and egoscue did help, but is there more I can do?
I have rounded shoulders and again kinesiological stretching and egoscue did wonders (and still in the process), but not always sure how to still do push-ups and pull-ups correctly as I don’t want to stop…I MODIFY to avoid chasing tails like you said, to have medicine in the peanut butter instead. there is in general a lack of back exercices as we are mostly in prone position which doesn’t help getting the shoulders and upper back “unrounded”, adressing this would be great.
THANK YOU.
Private Member |
colorado springs, colorado, united states
So excited for the new series!! Thank you so much for sharing your knowledge and helping us learn too!
Private Member |
astoria, or, usa
I am sooo excited for this!! I have suffered from knee pain for years and know that I should be doing postural therapy for it but like you said it’s time consuming and as a working mom I tend to just focus on my exercise routine and stretching. I just bought my dad the Pain Free book you have referenced in the past. I thought maybe I’d learn about healing my knee pain before giving him the book but I was overwhelmed when I opened it and thought ‘I don’t have time for this!’ So I’m so glad you are doing this for us!! Many thanks! 🙏🏼
Private Member |
show low, az, usa
Zuzka thank you so much for always expanding your horizons and trying to help those of us with pain. I’m only 24 and have suffered with excruciating upper back and shoulder problems for the past 5 years. Your postural therapy hasn’t taken away all of the pain but it did get me to a place where I could finally drive more than an hour and be able to see my friends and family. I’ve recently started mobility and joint exercises under Steve Maxwell and it is helping me even further so I’m really excited to see what you have in store for us. Even with all the resources I’ve found its still difficult to find a large variety of mobility exercises for the upper back exclusively, so if you put something out there for the upper back I will be so so very appreciative. Thanks again!
Private Member |
ellijay, ga, united states
I’m super excited for this!!! I’ve been getting up early and doing a postural therapy (mixing them up between the areas that need it most, but mostly sticking to “condition 2”), and I REALLY notice it in shoulder pain if I skip a day. Combining it with an acupressure mat/pillow (my “prickle-pad/pillow”, as I’ve named them!) for the drills where you lie down for 10-15 minutes had just been so helpful for me! I had been doing it 5 days a week, and giving myself a break on weekends, until I noticed I was starting to hurt by the end of the weekend…so now I do it those mornings, too. So ANY and ALL extra mobility therapy is a happy sight (oo, especially if it’s a little shorter, for those mornings where 45 minutes feels a bit long).
On top of that, I’ve really been trying hard to focus on and nail my form (and some of your more recent descriptions — like screwing the hands into the ground — have been very helpful)…so an added bit of excitement to see this coming up because of that! I’m so excited to see what you have in store!!!
Private Member |
Klaudia, have you tried also strenghtening your rotator cuff muscles? With shoulders it is not only about mobility but very often the cause of the problem is weak rotator cuff muscles. If you dont get them stronger, you will never get rid of the problem completely.
Private Member |
caseyville, illinois
I like adding thecrossoversymentry bands as part of my warm up. Takes about 4 minutes.
Private Member |
zagreb, croatia
Sooooo proud of you and your progress and expending your field of work! Admit it, how many takes this this video take?? 😀
Pronouncing some of the words is a pain in the _____ :D!
Thank you for this series, I’m very excited for this. I’m doing cross fit for a year now, but doing your stretching routines and Tabata drills every week, and I will implement everything I learn here in my daily workouts.
Love your work, your light you are shining on us! 🙂 Thank you so much!
Best wishes!!
xoxox
Private Member |
ellijay, ga, united states
Oh! Ha ha, I just noticed…a comment that was directed to you was posted under my comment. (since it gives no notification on your end when that happens, I just thought I’d pass it along! 😉The comment is RIGHT above your post! 😄)
Private Member |
zagreb, croatia
🙂 Oh, I think it was directed to you, just the girl mixed the names up. I am blessed with great mobility and good joints, very happy about it. I want to keep it that way, so I’m doing stretching and every else needed to keep it that way.
Love the fact that you enjoy this series as much as I do. 🙂
Best regards from Croatia. 🙂
Private Member |
ellijay, ga, united states
Lol, oops, I see that, now! I wasn’t even thinking of the context of my own comment…I should have looked at that, first! 🤪 I saw the name and went right away to “oops!” 😂
Private Member |
zagreb, croatia
😀 😀
Private Member |
liverpool, uk
Super excited about this series. Hoping it will help with ankle mobility and my jumpers knee, which gets really sore with archer squats or even modified pistols. Actually started to think that insufficient ankle mobility and weak glutes caused it in the first place! Also as Christin mentioned been focusing on the form more (even tho time challenge wo take longer now) and feels like the excersize itself is putting things in the right place when done properly. Can’t wait to sort all of my joints now and move better with this series.
Private Member |
Seconding this comment! I have similar issues – a couple of sprains and partial Achilles tear have resulted in a real loss of range of motion in mph right ankle. That combined with weak/tight hips and being a bit knock-knees mean my left IT band has been tight and painful for years.
I suspect almost everyone has some issues from too much sitting and staring at screens.
So glad you’re doing this series! I recently got the Kelly Starrett Supple Leopard book but found a lot of it hard to put into practice in a daily/weekly routine and a lot of the form cues more focused on Olympic weightlifting-type exercises.
Private Member |
boise, id, united states
YAY! Looking forward to this.
Here is some input you asked for in the video about an ‘injury’ I am dealing with.
I cannot dorsi flex my right foot especially when the entire extremity (leg) is fully straight. If I do try to straighten it like I normally do, it feels like a muscle/tendon/tissue is being pulled or ripped on the back of my heel. It is really painful.
The positions where I feel it the most is in downward dog.
I have been to the chiro and foam roll everyday.
I do know that the issue resides in my entire leg, possibly starts up in the glutes or hips.
I am mostly concerned because I want to do everything I can to bring health and healing. I will be devastated if it becomes worse or torn and I cannot do my daily training.
Hope that helps for your case studies!
Much love, H.
Private Member |
málaga, spain
This would be my wish list…
I can’t do pistols even though I’m pretty sure I have the strength. Even light support (steadying myself in a doorway, for example) allows me to do them, but without a way to steady myself I fall backwards every time. I believe it’s due to a mobility issue.
I also can’t do candles—my feet come nowhere near the ground. I work at it a lot, but never seem to progress. I suspect it has the same root cause—something in the hips/glutes or perhaps a deep core muscle that is just WAY too tight and immobile.
Also (and possibly related), I know that my quadratus lumborum on the right side is shortened from years of sleeping on my side. It’s really obvious when we do unilateral leg movements. My balance when standing on my left leg is excellent, but with my right I have to really concentrate to keep the hips level. With things like lunges, prisoner squats, single-leg deadlifts, I notice a huge difference between right and left side.
Private Member |
This sounds SO great!
Dear Zuzka, please include SCIATICA PAIN and proper workout form it your series. I am struggling with this pain on on side since my first pregnancy. The pain comes not after blunt injuries, but often comes up after working out or even stretching (frog stretching is not good for me at all!). Also, I feel like I have a smaller radius of movement on one side of my legs when I try to lift my legs straight (like in the warrior 3 pose).
Additionally, I believe I tend to have rounded shoulders and I would like to know if there might be the problem that I train the breast muscles unproportional stronger so that these are “pulling” my shoulder to the front?
Yes I have a lot to learn….
Looking forward to the new series!!!!