Group Coaching

Personalized direction and programming
with our qualified trainers in a community of like-minded individuals.

At-home SCI rehab programs can be lonely collaborative.

Join our Group Coaching series: seven weeks of floor-based movement classes & discussion, offering community and customization in your SCI recovery and wellness program.

What is Group Coaching with ZN?

Group Coaching is perfect for those interested in learning more about floor-based exercises and getting started with a home program within a community of like-minded individuals.

Curated series for different needs

Each series is curated to support specific SCI-related goals, such as:

  • Independent bed & floor movement

  • Introduction to floor-based movement & home programs

  • High tone management

  • Shoulder health

  • Posture & Core Control

    See the upcoming Group Coaching Series descriptions below to choose the best cohort for you.

Still keeping it individualized

  • Each cohort is limited to 6 participants to ensure individualized attention and support.

  • Coaches meet with each participant on a 1:1 call before the series start to learn the specific goals and needs of each participant in the group.

  • Exercises are explained with adjustments for each person, as needed.

Learn more below:

  • 30-minute 1:1 intake call to learn about your specific goals and needs so we can be ready with modifications and challenges for you within the group setting

    12 Group Classes (6 “movement flow” classes + 6 coaching calls - see below for more information)

    10 page resource guide, outlining the WHY behind our program & exercise list

    Weekly journal prompts (if you want!)

    Access to class recordings throughout the duration of the program

    Texting access to your coach and other ZN coaching clients through the ZN Community on WhatsApp

  • Groups will meet twice/week for 6 consecutive weeks.

    Monday’s class will guide participants through a movement “flow” to get introduced to exercises and general execution. Participants are expected to practice these exercises on Tuesday and/or Wednesday on their own.

    On Thursday’s call, participants will bring forward specific challenges they found with their exercises to discuss with the coach and group. Exercises of interest will be broken down further into the nuance of execution. This “open discussion” offers the opportunity for personalized coaching and learning through peer observation.

  • Participants are expected to work on the exercises 1-2x between classes to build momentum, curiosity and independence in execution.

    Recordings of each class are available for viewing and reminders of the exercises!

  • Throughout the class, we discuss why specific exercises are selected and the nuance of how they should be practiced to optimize your time and efforts.

    By the end of the series, you will have more efficient strategies for moving yourself around on the floor (or bed) and have developed a consistent movement routine that helps you feel good in your body.

Floor Foundations:

An introduction to floor-based exercises to develop functional strength, stability, mobility & coordination for independent movement

The group class series is perfect for those interested in learning more about floor-based exercises and getting started with a home program.

Most exercises are performed in the early stages of the motor development progression (supine, prone, side-lying & seated) to develop foundational strength, stability, mobility, and movement coordination required of independence in floor-based programs.

  • Release neck & shoulder tension

    Shoulder mobility, stability and health

    Core control for improved posture

    Independece and proficiency in floor-based exercise routines

  • Participants will learn how to leverage fascial line connections for greater whole body connection, with special emphasis on the spiral lines, superficial & deep front lines, the functional lines and the deep back line. 

  • This class is suitable for people with lower cervical injuries (C5-C7) and higher thoracic injuries (T1-T4) who are able to support themselves in side elbow prop.

    Book a free 1:1 Discovery Call here to see if this class is right for you.

High Tone Program:

A holistic approach to high tone management based on nervous system regulation and healthy movement strategies

Most individuals with high tone find that stretching, supportive standing and medication offer just temporary relief from the relentless rigidity.

In this program, participants will learn a more holistic approach to reduce rigidity for the long term with our movement “recipe” for high tone management after spinal cord injury.

  • Through this program, participants will gain a greater understanding of why tone manifests in the first place, discover what seems to trigger tone & spasms in their own bodies, and personalized strategies to take control of this frustrating aspect of SCI. This program is based on the Polyvagal Theory and established nervous system regulation techniques.

  • Participants will learn specific self-massage and breathing techniques to target the ROOT CAUSE of increased tone (a dys-regulared nervous system) as well as specific movement strategies to limit spasms from happening in the first place. All exercises will be practiced on the floor: the safest place for the body to explore movement. 


    Participants are expected to practice the program for at least 20 minutes almost daily outside of the group calls to feel the most benefit from the program (we find that individuals start feeling relief after 6 weeks, but truly feel the effects of this program after 3 months of consistent practice).

  • This class is suitable for people with high tone & spasticity with an open mind for deep nervous system healing.

    Book a free 1:1 Discovery Call here to see if this class is right for you.

  • Class Dates:

    Mon, Sep 30, 2024 (4:00 PM - 5:00 PM)
    Thu, Oct 3, 2024 (4:00 PM - 5:00 PM)
    Mon, Oct 7, 2024 (4:00 PM - 5:00 PM)
    Thu, Oct 10, 2024 (4:00 PM - 5:00 PM)

    **NO CLASSES WEEK OF OCT 14**
    Mon, Oct 21, 2024 (4:00 PM - 5:00 PM)
    Thu, Oct 24, 2024 (4:00 PM - 5:00 PM)
    Mon, Oct 28, 2024 (4:00 PM - 5:00 PM)
    Thu, Oct 31, 2024 (4:00 PM - 5:00 PM)
    Mon, Nov 4, 2024 (4:00 PM - 5:00 PM)
    Thu, Nov 7, 2024 (4:00 PM - 5:00 PM)

    Mon, Nov 11, 2024 (4:00 PM - 5:00 PM)
    Thu, Nov 14, 2024 (4:00 PM - 5:00 PM)

    (convert your time zone here)

$275 for the 7 week series

FALL Registration closes on September 25.

Let’s get on a call

to answer any questions and see if group coaching is a good fit for you:

Still have questions?

FAQs

  • Make sure to read the description of each class so you know what kinds of exercises to expect in the program and if they feel right for you at this point. If you are still unclear, you can book a Discovery Call with one of our coaches and we can discuss which class is best for you.

  • You will have access to all class recordings for the duration of the series + one week afterward if you need to make any sessions up.

    You will not be refunded or pro-rated for any missed classes in the series.

  • We ask that you save the limted number of “seats” in this class for SCI athletes. We hope to host special session observation and mentorship opportunities for professionals soon!

  • You will meet with the coach 1:1 prior to starting the group series to talk through your individual needs.

    The “Open Discussion” classes are the perfect time to discuss your specific challenges with the exercises and receive personalized attention.

    If you need some more specific time dedicated to YOU, group coaching participants are eligible for discounted 1:1 coaching sessions.

  • You will need an open space to move around (floor or bed) and basic exercise props like a Squish Ball, sliders, pillows and resistance bands.

Still not sure if this workshop is for you? Email us, let’s talk it out!

Need a little help with
implementation on your side of the screen?

Check out our workshop for caretakers, partners, or family members of those with SCI assisting in exercises at home: