Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Prana Physiotherapy Movement as Medicine ## Sitemaps - [XML Sitemap](https://www.pranaphysio.co.nz/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blogs & News](https://www.pranaphysio.co.nz/blogs-news/) ## Pages - [Home](https://www.pranaphysio.co.nz/) - Experience top-notch care with the best physiotherapists in Auckland. Prana Physiotherapy offers expert home physiotherapy services. Find a reliable physiotherapist near you today! - [EverCompare](https://www.pranaphysio.co.nz/evercompare/) - [evercompare_table] - [Sherlock Holmes Session](https://www.pranaphysio.co.nz/sherlock/) - How can we help you? Book an appointment today - [Total Rehab Solution](https://www.pranaphysio.co.nz/total-rehab-solution/) - How can we help you? Book an appointment today - [Courses](https://www.pranaphysio.co.nz/courses-2/) - Keep me signed in Forgot Password? Sign In Don't have an account? Register Now How can we help you? Book an appointment today - [Group Classes](https://www.pranaphysio.co.nz/group-classes/) - Join Prana Physiotherapy’s group classes in Auckland for expert-led group physiotherapy. Enhance your health and recovery in a supportive community setting. Sign up today! - [Services](https://www.pranaphysio.co.nz/services-methods/) - Discover expert physical rehabilitation and exercise therapy in New Zealand at Prana Physiotherapy. Specializing in knee, hip, back, and ankle pain in Auckland. Join our group classes today! - [About Us](https://www.pranaphysio.co.nz/about-us/) - Learn about Prana Physiotherapy in Auckland, specializing in physiotherapy for athletes, sports injury treatment, and care for older adults. Expert rehabilitation tailored for all ages. - [Student Registration](https://www.pranaphysio.co.nz/student-registration/) - [My Account](https://www.pranaphysio.co.nz/my-account/) - Movement as Medicine Scroll Down How can we help you? Book an appointment today - [Instructor Registration Page](https://www.pranaphysio.co.nz/instructor-registration-page/) - [Home Page - New](https://www.pranaphysio.co.nz/home-page-new/) - [Dashboard](https://www.pranaphysio.co.nz/dashboard/) - Please Sign-In to view this page - [Cart](https://www.pranaphysio.co.nz/cart-2/) - [Checkout](https://www.pranaphysio.co.nz/checkout/) - [Contact Us](https://www.pranaphysio.co.nz/contact-us/) - Contact Us 0800 4 PRANA (77262) | For Quick Query: +64 22 172 5835 Info@pranaphysio.co.nz 8 Nugent St, Grafton, Auckland | 258 Balmoral Rd (Adjacent to Balmoral community hall), Sandringham Auckland. 1025 - [test](https://www.pranaphysio.co.nz/test/) - [Thank You](https://www.pranaphysio.co.nz/thank-you/) - Contact Us Thank You for your submission. We will contact you shortly. - [About](https://www.pranaphysio.co.nz/about/) - Let’s get closer. We receive result combining marketing, a creative and industry experience. Our mission In efforts to expand our horizons, we welcome every investment-minded individual to join us in the Condotel Investment Opportunity. You can also freely advertise with us, exchange links with us, or be a member of our webring when you register. - [Weekends](https://www.pranaphysio.co.nz/weekends/) - All appointments need to be confirmed through our hotline or through our website and paid in full. Do I need a pre-existing ACC form or do I need to see my GP to get an ACC form before I attend? You don’t need to have a pre-existing ACC and you don’t need to see your - [After Hours](https://www.pranaphysio.co.nz/afterhours/) - All appointments need to be confirmed through our hotline or through our website and paid in full. Do I need a pre-existing ACC form or do I need to see my GP to get an ACC form before I attend? You don’t need to have a pre-existing ACC and you don’t need to see your - [Bookings](https://www.pranaphysio.co.nz/booking/) - Book an appointment today Movement as Medicine - [Falls Risk Calculator](https://www.pranaphysio.co.nz/age-successful/) - No I use or have been advised to use a cane or walker to get around safely. Yes No Sometimes I feel unsteady when I am walking. Yes No I steady myself by holding onto furniture when I walk. Yes No I am worried about falling. Yes No I need to push with my - [Calculators](https://www.pranaphysio.co.nz/age-successful-2/) - No I use or have been advised to use a cane or walker to get around safely. Yes No Sometimes I feel unsteady when I am walking. Yes No I steady myself by holding onto furniture when I walk. Yes No I am worried about falling. Yes No I need to push with my - [Work Asanas](https://www.pranaphysio.co.nz/work-asanas/) - Work Asanas Lockdown has taught us that neck and back problems are beginning to be problem. We've created some work asanas to help you out! Try them today! Asana One Asana Two - Variant 1 Asana Two - Variant 2 Asana Three How can we help you? Book an appointment today - [Age Successful Program](https://www.pranaphysio.co.nz/age-program-2/) - Spine Neck Shoulder HipLearn More Part 1Learn More Part 2Improve Balance Static Tandem Foam SurfaceLearn MoreImprove Dynamic Balance Hip Mobility Dual Tasking Walking Inline, Lateral, BackwardsLearn MoreImprove Task Related Training Sit to Stand Weight Transfer Wall Triple Extension Sit to Stand Ball ThrowsLearn MoreImprove Strength Training Horse Riding Stance Wall Squats Hip RaisesLearn MoreImprove Power - [Prana Philosophy](https://www.pranaphysio.co.nz/prana-philosophy/) - How can we help you? Book an appointment today - [Lumbar Program](https://www.pranaphysio.co.nz/lumbar-program/) - Cat Camel Lateral Stretch Rocking Back Threading the NeedleLearn More Part 1Core Activation Info coming soon! Ab Activation Level 1 Ab Activation Level 2 Ab Activation Level 3 Ab Activation Level 4Learn MoreBreathing Integration Info coming soon! Breathing Integration Side Plank Level 1 Side Plank Level 2Learn MoreAnti Extension Info coming soon! Swiss Ball Level - [Video Library](https://www.pranaphysio.co.nz/video-library/) - Movement as Medicine Looking to strengthen your balance? Try our Age Successful Program!Age Successful ProgramLooking for Lumbar exercises? Try our Lumbar Program!Lumbar Program How can we help you? Book an appointment today - [Conditioning](https://www.pranaphysio.co.nz/age-successful-2-5/) - Back to Video Library Submit Goal work intensity: 60-70% HRR Results will display here... Circuit 1Circuit 2 The Program: Warm-up for at least 5 minutes at a light to moderate intensity before doing the high intensity intervals. You can perform the high intensity intervals on any cardio equipment (bike, treadmill, rower, cross trainer) if you - [Telehealth Services](https://www.pranaphysio.co.nz/telehealth/) - Prana Physiotherapy is now offering telehealth services! Lately, I have been in touch with a lot of my clients over the phone. I am overwhelmed with the positive feedback I have received from simple guidance, advice and exercises videos I could offer to my patients in the last few days since the lock down. People - [Timed Up and Go](https://www.pranaphysio.co.nz/age-successful-2-4/) - Female Male Submit Result will display here... Back to Testing Let us help you, help yourself! Take me there - [Sit To Stand](https://www.pranaphysio.co.nz/age-successful-2-3/) - Female Male Submit Result will display here... Back to Testing Let us help you, help yourself! Take me there - [Single Leg Balance](https://www.pranaphysio.co.nz/age-successful-2-2/) - Female Male Eyes Open? Eyes Closed? Submit Result will display here... Back to Testing Let us help you, help yourself! Take me there - [St Luke's Info](https://www.pranaphysio.co.nz/st-lukes/) - St Luke's Info NO ACC surcharge for St Luke’s enrolled patients who are: ⇒ Senior Citizens, Beneficiaries, Retired Personal ⇒ Students, Children or Dependents ⇒ For people under ACC work support For the rest of the ACC patients, your First appointment is on us! *Any physiotherapy supplies or treatment supplies that are used during treatment - [Checkout](https://www.pranaphysio.co.nz/courses-2/checkout/) - [Cart](https://www.pranaphysio.co.nz/cart/) - Cart - [List of Courses](https://www.pranaphysio.co.nz/list-of-courses/) - Movement Integration Enroll Course Hip Complex Enroll Course Anti Rotation Enroll Course Spinal Mobility Enroll Course Core Activation Enroll Course Breathing Integration Enroll Course Anti Extension Enroll Course Management Enroll Course Conditioning Circuit 2 Enroll Course Task-Specific Training Enroll Course 1 2 Next 〉 - [Login](https://www.pranaphysio.co.nz/login/) - [Transaction Results](https://www.pranaphysio.co.nz/products-page/transaction-results/) - [transactionresults] - [Products Page](https://www.pranaphysio.co.nz/products-page/) - [productspage] - [Your Account](https://www.pranaphysio.co.nz/products-page/your-account/) - [userlog] - [Account](https://www.pranaphysio.co.nz/account/) - [pms-account] - [Password Reset](https://www.pranaphysio.co.nz/password-reset/) - [pms-recover-password] - [Structural Restoration Services](https://www.pranaphysio.co.nz/structural-restoration-services/) - Structural Restoration Services Structural Restoration Services ✔ Mobilization with movement ✔ Myofascial release therapy ✔ Myofascial trigger point therapy ✔ Swedish massage I’m in a constant fight or flight state, why? Repeated exposure to stressful environments forces the sympathetic nervous system to be in a constant over drive. Facts: The body’s equilibrium is regulated by - [Conditions We Treat](https://www.pranaphysio.co.nz/conditions-we-treat/) - Conditions We Treat Exercise-based Rehabilitation We use evidence-based rehabilitation/interventions, strength coaching and graded progression of exercise to rehabilitate musculoskeletal injuries, orthopedic conditions and chronic pain. Some of the areas of rehabilitation that Prana Physiotherapy specializes in include: lower back pain/dysfunction, shoulder injuries/dysfunction, anterior cruciate ligament (ACL) rehabilitation, patella femoral syndrome (PFS) dysfunction and post knee/hip - [Maintenance](https://www.pranaphysio.co.nz/maintenance/) - Currently Under Maintenance! We are currently undergoing maintenance for the site! You can still make bookings if you need. Sorry for any inconvenience! Bookings - [Contacts](https://www.pranaphysio.co.nz/contacts/) - Contact us 022 1725835 sho@pranaphysio.co.nz PranaPhysiotherapy Ltd 8 Nugent street Bodytech Gym , Grafton Auckland 1010 - [Home Booking](https://www.pranaphysio.co.nz/home-booking/) - Movement as Medicine At Prana Physiotherapy we provide a person-centred positive experience of movement as medicine by integrating best practices in physiotherapy with evidence-based strength training. Book an appointment Total Rehab Solution Bridging the gap between injury and performance Scroll Down Pick a package which is right for you Book an appointment today - [Our Clientele](https://www.pranaphysio.co.nz/our-clientele/) - Our Clientel Who comes to see us? People who – want to manage their existing pain and injuries – want to be physically active and play sports – want to maintain their independence and mobility – are athletes wanting to recover faster, move and perform better – are proactive about health and well-being – would - [Homes](https://www.pranaphysio.co.nz/homes/) - Movement as Medicine At Prana Physiotherapy we provide a person-centred positive experience of movement as medicine by integrating best practices in physiotherapy with evidence-based strength training. Book an appointment Total Rehab Solution Bridging the gap between injury and performance Scroll Down Our Vision —Our Vision To provide a person-centred positive experience of movement as medicine - [Home Page](https://www.pranaphysio.co.nz/home/) - Make Your Product Alive We receive result combining marketing, a creative and industry experience. scroll down We are —We are First-class digital, strategy, product design agency. 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Scroll Down We are —We are First-class digital, strategy, product design agency. Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris - [Agency](https://www.pranaphysio.co.nz/agency/) - branches and specializations. Clients about us.. Our team of experts has competences of different branches and specializations. " Do you want to be even more successful? Learn to love learning and growth. The more effort you put into improving your skills, the bigger the payoff you will get. Realize that things will be hard at - [Contacts 2](https://www.pranaphysio.co.nz/contacts-2/) - Let's contact We receive result combining marketing, a creative and industry experience. Virgo. Joesph T. Villanvera 129 North StreetGrand Rapids, MI 49546 (+01) 231-394-0713 incognitotheme@gmail.com Open on Google Maps +8 800 555 35 35 info@virgo.com Beechwood Dr, Lawrence, NY 11559, USA Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut - [Portfolio details 2](https://www.pranaphysio.co.nz/portfolio-details-2/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because - [Portfolio details](https://www.pranaphysio.co.nz/portfolio-details/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. 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WEB DESIGN Ever wondered how some graphic designers always manage to produce beautiful looking - [Freelance projects](https://www.pranaphysio.co.nz/freelance-projects/) - Virgo projects scroll down Submit - [Freelance Light projects](https://www.pranaphysio.co.nz/freelance-light-projects/) - Virgo projects scroll down Submit - [Freelance Light contact](https://www.pranaphysio.co.nz/freelance-light-contact/) - Contact scroll down Virgo. Joesph T. Villanvera 129 North StreetGrand Rapids, MI 49546 (+01) 231-394-0713 incognitotheme@gmail.com Open on Google Maps +8 800 555 35 35 info@virgo.com Beechwood Dr, Lawrence, NY 11559, USA Submit - [Freelance Light about](https://www.pranaphysio.co.nz/freelance-light-about/) - About Virgo. scroll down Who is Virgo? In efforts to expand our horizons, we welcome every investment-minded individual to join us in the Condotel Investment Opportunity. 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We receive result combining marketing, a creative and industry experience. back home ## Products - [Movement Integration](https://www.pranaphysio.co.nz/product/movement-integration/) - [Anti Rotation](https://www.pranaphysio.co.nz/product/anti-rotation/) - [Management](https://www.pranaphysio.co.nz/product/management/) - [Hip Complex](https://www.pranaphysio.co.nz/product/hip-complex/) - [Anti Extension](https://www.pranaphysio.co.nz/product/anti-extension/) - [Breathing Integration](https://www.pranaphysio.co.nz/product/breathing-integration/) - [Core Activation](https://www.pranaphysio.co.nz/product/core-activation/) - [Spinal Mobility](https://www.pranaphysio.co.nz/product/spinal-mobility/) - [Conditioning Circuit 1](https://www.pranaphysio.co.nz/product/conditioning/) - [Conditioning Circuit 2](https://www.pranaphysio.co.nz/product/conditioning-circuit-2/) - [Balance](https://www.pranaphysio.co.nz/product/balance/) - tensing - [Mobility](https://www.pranaphysio.co.nz/product/mobility/) - [Mobility Part 2](https://www.pranaphysio.co.nz/product/mobility-part-2/) - [Power](https://www.pranaphysio.co.nz/product/power/) - [Strength](https://www.pranaphysio.co.nz/product/strength/) - [Task-Specific Training](https://www.pranaphysio.co.nz/product/task-specific-training/) - [Dynamic Balance](https://www.pranaphysio.co.nz/product/dynamic-balance/) ## Courses - [Movement Integration](https://www.pranaphysio.co.nz/courses/movement-integration/) - Back Movement Integration Course Curriculum Movement Integration Rolling Over Pattern Part 1 00:00 Rolling Over Pattern Part 2 00:00 Goblet Squats Beginner 00:00 Goblet Squats Advanced 00:00 Walk Outs 00:00 Walk Out – Heel Raises 00:00 Movement Drills with a Dowel Stick: Shoulder Elevation and Thoracic Release Extension 00:00 Learn to Hinge from Hips 00:00 - [Anti Rotation](https://www.pranaphysio.co.nz/courses/anti-rotation/) - Back Anti Rotation Course Curriculum Anti Rotation Half Kneeling – Anti Rotation Part 1 00:00 Half Kneeling – Anti Rotation Part 2 00:00 Dead Bug 00:00 Pallof Press 00:00 Left – Cable Half-Kneeling Chop 00:00 Right – Cable Half-Kneeling Chop 00:00 Left – Cable Half Kneeling Lift 00:00 Right – Cable Half-Kneeling Lift 00:00 TRX - [Hip Complex](https://www.pranaphysio.co.nz/courses/hip-complex/) - Back Hip Complex Course Curriculum Hip Complex Static Chair Stretch for Gluts 00:00 Hip Circles 00:00 Adductor Stretch 00:00 Hip Bridge 00:00 Lower Limb Assisted Stretches 00:00 50 cents a video! Free Enroll now Free access this course Level Intermediate - [Spinal Mobility](https://www.pranaphysio.co.nz/courses/spinal-mobility/) - Back Spinal Mobility Course Curriculum Spinal Mobility Four Point Stance – Cat Camel 00:37 Four Point Stance – Lateral Stretch 00:00 Four Point Stance – Rocking Back 00:00 Four Point Stance – Threading the Needle 00:00 Triangular of Posture 00:00 Half Kneeling Part 1 00:00 Half Kneeling Part 2 00:00 50 cents a video! Free - [Core Activation](https://www.pranaphysio.co.nz/courses/core-activation/) - Back Core Activation Course Curriculum Core Activation Four Point Stance – Ab Activation Level 1 00:00 Four Point Stance – Ab Activation Level 2 00:00 Ab Activation Level 1 00:00 Ab Activation Level 2 00:00 Ab Activation Level 3 00:00 Ab Activation Level 4 00:00 50 cents a video! Free Enroll now Free access this - [Breathing Integration](https://www.pranaphysio.co.nz/courses/breathing-integration/) - Back Breathing Integration Course Curriculum Breathing Integration Box Elevated Plank 00:00 Breathing Integration 00:00 Breathing Integration – Side Plank Level 1 00:00 Breathing Integration – Side Plank Level 2 00:00 50 cents a video! Free Enroll now Free access this course Level Intermediate - [Anti Extension](https://www.pranaphysio.co.nz/courses/anti-extension/) - Back Anti Extension Course Curriculum Anti Extension Swiss Ball Level 1 00:00 Swiss Ball Level 2 00:00 Swiss Ball Level 3 00:00 50 cents a video! Free Enroll now Free access this course Level Intermediate - [Management](https://www.pranaphysio.co.nz/courses/management/) - Back Management Course Curriculum Management Lumbar Roll 00:00 Glut Trigger 00:00 Slump Test – Nerve Slider 00:00 McKenzie Back Extension – Short Lever/Long Lever 00:00 McKenzie Back Flection 00:00 Left Leg – Leg Hip Flection 00:00 Right Leg – Leg Hip Flection 00:00 Back Extension Standing Up 00:00 Left – Lateral Shift Correction 00:00 Right - [Conditioning Circuit 2](https://www.pranaphysio.co.nz/courses/conditioning-2/) - Conditioning Circuit 2 Course Curriculum Circuit 2 Lateral Step Ups 00:00 Squat Jumps 00:00 Wall Pressup 00:00 Wall Triple Extension 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Conditioning Circuit 1](https://www.pranaphysio.co.nz/courses/conditioning/) - Conditioning Circuit 1 Course Curriculum Circuit 1 Seated Arm Swings 00:00 Box Step Ups 00:00 Sit to Stand with Jab 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Balance Videos](https://www.pranaphysio.co.nz/courses/balance-videos/) - Balance Videos Course Curriculum Balance Breathing 00:00 Hip & Spine 00:00 Free Start Learning Level All Levels Back - [Mobility](https://www.pranaphysio.co.nz/courses/mobility/) - Mobility Course Curriculum Mobility Part 1 Shoulder Mobility 00:00 Hip Mobility 00:00 Dynamic Hip Mobility 00:00 Neck Mobility 00:00 Ankle Mobility 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Mobility Part 2](https://www.pranaphysio.co.nz/courses/mobility-part-2/) - Mobility Part 2 Course Curriculum Mobility Part 2 Dynamic Mobility Advanced 00:00 Spinal Mobility 00:00 Learn to Squat 00:00 Shoulder Mobility Part 1 00:00 Shoulder Mobility Part 2 00:00 Shoulder Mobility Part 3 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Dynamic Balance](https://www.pranaphysio.co.nz/courses/dynamic-balance/) - Dynamic Balance Course Curriculum Dynamic Balance Balance With Dual Task 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Power](https://www.pranaphysio.co.nz/courses/power/) - Power Course Curriculum Power Double Leg Plyometrics 00:00 Single Leg Leap 00:00 Sit to Stand and Jumps 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Strength](https://www.pranaphysio.co.nz/courses/strength/) - Strength Course Curriculum Strength Hip Bridge 00:00 Horse Riding Stance 00:00 Plank 00:00 Wall Squats 00:00 Free Free Enroll now Free access this course Level All Levels Back - [Task-Specific Training](https://www.pranaphysio.co.nz/courses/task-specific-training/) - Task-Specific Training Course Curriculum Task-Specific Training Jab Rotations 00:00 Triple Extention 00:00 Free Free Enroll now Free access this course Level All Levels Back ## Lessons - [Hip Hinge with Rotation](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/hip-hinge-with-rotation/) - Hip Hinge with Rotation (5-10 reps each side)Hold the dowel on your shouldersHinge from your hipsRotate from ankle, hip, and shoulder - [Shoulder Hip Integration](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/shoulder-hip-integration/) - Shoulder Hip Integration (5-10 reps each side)Place your hands wide on a dowelTry to keep elbows straightRotate from your ankle, hip, and shoulderRepeat both sides - [Learn to Hinge from Hips](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/learn-to-hinge-from-hips/) - Learn to Hinge from Hips (5-10 reps)Hold a stick with one hand behind your back3 points of the stick - head, upper back, bottomAs you bend forward, goal is to keep the 3 points touching - [Stick: Shoulder Elevation and Thoracic Release Extension](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/stick-shoulder-elevation-and-thoracic-release-extension/) - Stick: Shoulder Elevation and Thoracic Release Extension (5-10 reps)Place your hands wide on a dowelMini squat, keep your back flat on the wallChin tucked in and elbows lockedExtend the shoulders above your head and reach up - [Walk Out - Heel Raises](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/walk-out-heel-raises/) - Walk Outs – 5-10 repsWARNING: If you’re feeling dizzy, these exercises may not be for youStand with your feet shoulder width apartGently lower yourself into a squatWalk out with your hands into a plank positionKeep hips behind ribsWalk back slowly into a squat and stand up - [Walk Outs](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/walk-outs/) - Walk Outs – 5-10 repsWARNING: If you’re feeling dizzy, these exercises may not be for youStand with your feet shoulder width apartGently lower yourself into a squatWalk out with your hands into a plank positionKeep hips behind ribsWalk back slowly into a squat and stand up - [Goblet Squats Advanced](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/goblet-squats-advanced/) - Goblet Squats Advanced – 8 – 10 repsHold a weight/dumbbell as a gobletKeep your legs shoulder width apartSit down to a squat, knees outside hipsLower yourself down for 4 seconds and up for 2 secs - [Goblet Squats Beginner](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/goblet-squats-beginner/) - Goblet Squats Beginner – 8 – 10 repsGrab a stable chairSit with your legs shoulder width apartHold a weight/dumbbell as a gobletSit on the chair, pause, then get upLower yourself slowly on the chair - [Rolling Over Pattern Part 2](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/rolling-over-pattern-part-2/) - Rolling Over Pattern Part 2 – Video 2 – put video in twice and slow downIntegrating shoulders and hips as you rollLying on your back have your arms and knee extendedInitiate the movement by rolling your shoulders and your hips togetherRepeat each movement (back to stomach & reverse) - [Rolling Over Pattern Part 1](https://www.pranaphysio.co.nz/courses/movement-integration/lessons/rolling-over-pattern-part-1/) - Rolling Over Pattern Part 1 – 8 reps each side – Video 1Integrating shoulders and hips as you rollTo stop yourself from completely rolling overLying on your back - optional have a Swiss ball between your kneesHave your elbows touch your kneesKeep your feet together and your knees wideAfter each rotation come back to the - [TRX Anti-Extension on Feet](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/trx-anti-extension-on-feet/) - TRX Anti-Extension on FeetStand with feet shoulder widthHinge from your hips while pushing the TRX awayKeep ribs behind hipsUse hips to initiate and retract the movement - [TRX Anti-Extension on Knees](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/trx-anti-extension-on-knees/) - TRX Anti-Extension on Knees – Zoom in if canTall kneeling with hands on the TRXHinge from your hips while pushing the TRX awayKeep ribs behind hips - [Right - Cable Half-Kneeling Lift](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/right-cable-half-kneeling-lift/) - Right – Cable Half Kneeling LiftGet into a half kneeling positionCable lower than the hips and slightly behind hipsPull the cable with the right hand towards your right shoulderKeep hips square and rotate from shoulders - [Left – Cable Half Kneeling Lift](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/left-cable-half-kneeling-lift/) - Left – Cable Half Kneeling LiftGet into a half kneeling positionCable lower than the hips and slightly behind hipsPull the cable with the left hand towards your left shoulderKeep hips square and rotate from shoulders - [Right - Cable Half-Kneeling Chop](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/right-cable-half-kneeling-chop/) - Right - Cable Half-Kneeling ChopGet into a half kneeling positionCable higher than the shoulder and slightly behind hipsPull the cable with the right hand towards your right hipKeep hips square and rotate from shoulders - [Left - Cable Half-Kneeling Chop](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/left-cable-half-kneeling-chop/) - Left - Cable Half-Kneeling ChopGet into a half kneeling positionCable higher than the shoulder and slightly behind hipsPull the cable with the left hand towards your left hipKeep hips square and rotate from shoulders - [Pallof Press](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/pallof-press/) - Pallof Press (5-10 reps each side)Use a high-grade therapeutic band or monster bandTie one end of the band to a poll or hold itStand with your feet shoulder widthPull the band at level to your chestPush the band away while squattingDo both sides, relax the shoulders - [Dead Bug](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/dead-bug/) - Dead BugHave opposite arm and leg extendedHave the other hand behind your backRaise up arms and legs ten centimetresKeep chin tucked in and lift off from shoulders - [Lower Limb Assisted Stretches](https://www.pranaphysio.co.nz/courses/hip-complex/lessons/lower-limb-assisted-stretches/) - Lower Limb Assisted Stretches – 11th Video – 10sec holds 3 setsFor this exercise you need a towel, band, or beltLateral hamstrings stretch: Keep hips planted as you drop the leg to the opposite hipAdductors stretch: Keep hips planted as you drop the leg by your sideActive hamstrings stretch: Hold one leg static with the - [Adductor Stretch](https://www.pranaphysio.co.nz/courses/hip-complex/lessons/adductor-stretch/) - Adductor Stretch - 8th VideoHands underneath shoulders - Knee underneath hipsPlace the supporting knee outside your hipsKeep the opposite knee and ankle in line with the hipsSlowly rock back with the hips to maximise the stretchAlternate between legs - [Hip Circles](https://www.pranaphysio.co.nz/courses/hip-complex/lessons/hip-circles/) - Hip Circles – 7th VideoHands underneath shoulders - Knee underneath hipsMake small circles from your hips5-8 reps clockwise and anticlockwiseMoving from the hips not the backYou can place something on your back and not drop it - [Static Chair Stretch for Gluts](https://www.pranaphysio.co.nz/courses/hip-complex/lessons/static-chair-stretch-for-gluts/) - Static Chair Strech for Gluts – 10th VideoLie down and place one leg on a chairHave the other leg crossed overKeep the hips planted on the floor by adjusting the leg on the chairPush the bent leg towards the chair with your handsTo improve stretch pull the leg on the chair closer to your chest - [Half Kneeling Part 2](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/half-kneeling-part-2/) - Half Kneeling 2 – 6th VideoMake a tripod between the first leg and the kneeKeep your body upright as you bend to one sideTap your shoulders with your handsRotate your trunk towards the side of the knee - [Half Kneeling Part 1](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/half-kneeling-part-1/) - Half Kneeling 1 – 5th VideoMake a tripod between the first leg and the kneeKeep your body upright as you bend to one sidePush your head onto your handsBend towards the knee that is upright - [Triangular of Posture](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/triangular-of-posture/) - Triangular of Posture – 9th VideoPlace your supporting knee outside the hipKeep your knee and ankle in line with a bent kneePlace a prop in line with the hipsUse the prop for support as you stretch your hands over the shouldersChange the height of the prop to get a better stretch - [Four Point Stance - Threading the Needle](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/four-point-stance-threading-the-needle/) - Four Point Stance – Threading the Needle – 3rd VideoHands underneath shoulders - Knee underneath hipsKeep your hips fixedPush your hand acrossOnly move from the upper back - [Four Point Stance - Rocking Back](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/four-point-stance-rocking-back/) - Four-Point Stance – Rocking back – 4th VideoHands underneath shoulders - Knee underneath hipsMaintain neutral spine as you rock backUse a ball or a pillow - [Four Point Stance - Lateral Stretch](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/four-point-stance-lateral-stretch/) - Four-Point Stance – Lateral Stretch – 2nd VideoHands underneath shoulders - Knee underneath hipsTuck your chin to your shoulderKeep your hips fixedRotate your trunk to look behind - [Four Point Stance - Cat Camel](https://www.pranaphysio.co.nz/courses/spinal-mobility/lessons/four-point-stance-cat-camel/) - Four-Point Stance - Cat Camel – 1st VideoHands underneath shoulders - Knee underneath hipsSpine flexion and extension of the spineSlowly moving from each segmentStart from the head to the back and opposite - [Ab Activation Level 4](https://www.pranaphysio.co.nz/courses/core-activation/lessons/ab-activation-level-4/) - Challenge the abs by adding lateral movements Ab Activation Level 4 – 16th VideoBreathe out forcefully through your mouth as if through a strawFeel the abs contracting to your fingersMaintain the contracting on the abs while sliding the hip downDrop one knee to the outside while the other knee is staticAim is to keep abs - [Ab Activation Level 3](https://www.pranaphysio.co.nz/courses/core-activation/lessons/ab-activation-level-3/) - Challenging the abs with long lever movementsAb Activation Level 3 – 15th VideoBreathe out forcefully through your mouth as if through a strawFeel the abs contracting to your fingersMaintain the contracting on the abs while sliding the hip downLift both knees up and slowly drop one legAim is to keep abs “ON” while moving the - [Ab Activation Level 2](https://www.pranaphysio.co.nz/courses/core-activation/lessons/ab-activation-level-2/) - Challenge the abs by adding a movement Ab Activation Level 2 – 14th VideoBreathe out forcefully through your mouth as if through a strawFeel the abs contracting to your fingersMaintain the contracting on the abs while sliding the hip downKeep your foot planted and only slide until you feel the contraction in the absAim is - [Ab Activation Level 1](https://www.pranaphysio.co.nz/courses/core-activation/lessons/ab-activation-level-1/) - Ab Activation Level 1 – 13th Video – 5 breathes 3 setsLie down on your back with knees foldedFind your index finger and middle finger and place it on your jacket pocketsBreathe out forcefully through your mouth as if through a strawFeel the abs contracting to your fingersHave 5 long breathes out through your mouthYou - [Four Point Stance - Ab Activation Level 2](https://www.pranaphysio.co.nz/courses/core-activation/lessons/four-point-stance-ab-activation-level-2/) - Four Point Stance – Ab Activation Level 2 – 18th Video – recommended 20secs each side, 3 setsHands underneath shoulders - Knee underneath hipsFind your neutral spine while extending opposite hands and kneesHold that position for 20secsAlternate sides - [Four Point Stance - Ab Activation Level 1](https://www.pranaphysio.co.nz/courses/core-activation/lessons/four-point-stance-ab-activation-level-1/) - Four Point Stance – Ab Activation Level 1 – 17th Video – recommended 20secs each side, 3 setsHands underneath shoulders - Knee underneath hipsFind your neutral spine by keeping ribs behind hipsMaintain neutral spine while reaching out with one handHold that position for 20secsAlternate sides - [Breathing Integration - Side Plank Level 2](https://www.pranaphysio.co.nz/courses/breathing-integration/lessons/breathing-integration-side-plank-level-2/) - Breathing Integration Side Plank -? Video – into 2 videos, knees with arms, straight legs with armsKeep elbows open and place it underneath shouldersAlign your ears, shoulders, hips, and knees in one straight lineFor additional balance create a tripod with one legUse the top arm to challenge yourselfBreathe out as the hand goes upVIDEO STRAIGHT - [Breathing Integration - Side Plank Level 1](https://www.pranaphysio.co.nz/courses/breathing-integration/lessons/breathing-integration-side-plank-level-1/) - Breathing Integration Side Plank -? Video – into 2 videos, knees with arms, straight legs with armsKeep elbows open and place it underneath shouldersAlign your ears, shoulders, hips, and knees in one straight lineFor additional balance create a tripod with one legUse the top arm to challenge yourselfBreathe out as the hand goes up - [Breathing Integration](https://www.pranaphysio.co.nz/courses/breathing-integration/lessons/breathing-integration/) - Breathing Integration –? VideoThe goal is to create a stiffness by engaging the muscles of respirationElbows underneath shoulders – keep knees locked inExpand your ribs as you breathe inAnd contract your abs and ribs as you breathe outGet someone to place hands on ribs to get feedback - [Swiss Ball Level 3](https://www.pranaphysio.co.nz/courses/anti-extension/lessons/swiss-ball-level-3/) - Anti-Extension Swiss Ball Rollout -? Video – into 3 videos, knees, straight, rollingCreate a wider base with your elbows on the ballMaintain the hip hinge when adding a movement on the ballKeep ribs behind hipsPlace yourself on your /knees/on your feetCHANGE FOR EACH VIDEOHinging from the hips as you push the ball forwardAs you push - [Swiss Ball Level 2](https://www.pranaphysio.co.nz/courses/anti-extension/lessons/swiss-ball-level-2/) - Anti-Extension Swiss Ball Rollout -? Video – into 3 videos, knees, straight, rollingCreate a wider base with your elbows on the ballMaintain the hip hinge when adding a movement on the ballKeep ribs behind hipsPlace yourself on your /knees/on your feetCHANGE FOR EACH VIDEOHinging from the hips as you push the ball forwardAs you push - [Swiss Ball Level 1](https://www.pranaphysio.co.nz/courses/anti-extension/lessons/swiss-ball-level-1/) - Anti-Extension Swiss Ball Rollout -? Video – into 3 videos, knees, straight, rollingCreate a wider base with your elbows on the ballMaintain the hip hinge when adding a movement on the ballKeep ribs behind hipsPlace yourself on your /knees/on your feetCHANGE FOR EACH VIDEOHinging from the hips as you push the ball forwardAs you push - [Standing - Gluts Trigger Point Release](https://www.pranaphysio.co.nz/courses/management/lessons/standing-gluts-trigger-point-release/) - Standing - Gluts Trigger Point Release – 1st Video in ManagementGrab a tennis ball or hockey ball and lean on itPlace the ball on the meaty part of the bottomFind the sore spotStay on the sore spot and move gentlyFind each spot and stay there for 30 secs - [Right - Lateral Shift Correction](https://www.pranaphysio.co.nz/courses/management/lessons/right-lateral-shift-correction/) - Right - Lateral Shift Correction (5-10 reps)Ask your provider which side to bend (Usually glide on opposite side to the shift)While doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPurpose – to correct lateral shiftStand with your elbow on the wallKeep feet together and have one hand on your hipsGently push - [Left - Lateral Shift Correction](https://www.pranaphysio.co.nz/courses/management/lessons/left-lateral-shift-correction/) - Left - Lateral Shift Correction (5-10 reps)Ask your provider which side to bend (Usually glide on opposite side to the shift)While doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPurpose – to correct lateral shiftStand with your elbow on the wallKeep feet together and have one hand on your hipsGently push - [Back Extension Standing Up](https://www.pranaphysio.co.nz/courses/management/lessons/back-extension-standing-up/) - Back Extension – Standing Up (5-10 reps) – 1st VideoAsk your provider which leg to useWhile doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyStand tall with legs shoulder widthPlace your palm on the back of your hipsGently push your hips forward as you extend back - [Right Leg - Leg Hip Flection](https://www.pranaphysio.co.nz/courses/management/lessons/right-leg-leg-hip-flection/) - Right Leg - Leg Hip Flection (5-10 reps) 5th VideoAsk your provider which leg to useWhile doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPlace your leg on a chair and stand up tallSlowly bend down from your hips to touch the floorProgressively increase range - [Left Leg - Leg Hip Flection](https://www.pranaphysio.co.nz/courses/management/lessons/left-leg-leg-hip-flection/) - Left Leg - Leg Hip Flection (5-10 reps) – 5th VideoAsk your provider which leg to useWhile doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPlace your leg on a chair and stand up tallSlowly bend down from your hips to touch the floorProgressively increase range - [McKenzie Back Flection](https://www.pranaphysio.co.nz/courses/management/lessons/mckenzie-back-flection/) - McKenzie Back Flection (5-10 reps) 3rd VideoWhile doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPurpose – to relive extension syndromeSit with your knees wideUse your hands to touch your anklesProgressively increase your range, ankle-floor-leg of chair - [McKenzie Back Extension – Short Lever/Long Lever](https://www.pranaphysio.co.nz/courses/management/lessons/mckenzie-back-extension-short-lever-long-lever/) - McKenzie Back Extension – Short Lever/Long Lever (5-10 reps) 2nd VideoConsult your health professional before engaging While doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPurpose - reduce tingly feeling and numbnessLie on your stomachShort Lever – push on your elbows and lift your chest upLong lever – Place elbows further - [Lumbar Roll](https://www.pranaphysio.co.nz/courses/management/lessons/lumbar-roll/) - You need a dining room chairUse a bath towel, firmly fold itPlace it on your upper backThe towel should be in level with the chest bonePush your hips back into the chair while sitting - [Glut Trigger](https://www.pranaphysio.co.nz/courses/management/lessons/glut-trigger/) - Glut TriggerGrab a tennis ball or hockey ballPlace the ball on the meaty part of the bottomFold the leg on top of the kneesFind the sore spotStay on the sore spot and move gentlyFind each spot and stay there for 30 secs - [Slump Test – Nerve Slider](https://www.pranaphysio.co.nz/courses/management/lessons/slump-test-nerve-slider/) - Slump Test – Nerve Slider (5 reps each side) 4th VideoWhile doing this exercise, if the tingly/numbness progresses to feet or toes stop immediatelyPurpose is to mobilize the nerveSit on a firm surfaceGet rounded from the lower backKeep head down while you extend one knee outMove slowly through the motionYou should feel an intense stretch - [Hip Bridge](https://www.pranaphysio.co.nz/courses/hip-complex/lessons/hip-bridge-2/) - [Half Kneeling - Anti Rotation Part 2](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/half-kneeling-anti-rotation-part-2/) - [Half Kneeling - Anti Rotation Part 1](https://www.pranaphysio.co.nz/courses/anti-rotation/lessons/half-kneeling-anti-rotation-part-1/) - [Box Elevated Plank](https://www.pranaphysio.co.nz/courses/breathing-integration/lessons/box-elevated-plank/) - [Wall Triple Extension](https://www.pranaphysio.co.nz/courses/conditioning-2/lessons/wall-triple-extension-2/) - [Wall Pressup](https://www.pranaphysio.co.nz/courses/conditioning-2/lessons/wall-pressup-2/) - [Squat Jumps](https://www.pranaphysio.co.nz/courses/conditioning-2/lessons/squat-jumps-2/) - [Lateral Step Ups](https://www.pranaphysio.co.nz/courses/conditioning-2/lessons/lateral-step-ups-2/) - [Sit to Stand with Jab](https://www.pranaphysio.co.nz/courses/conditioning/lessons/sit-to-stand-with-jab/) - [Box Step Ups](https://www.pranaphysio.co.nz/courses/conditioning/lessons/box-step-ups/) - [Triple Extention](https://www.pranaphysio.co.nz/courses/task-specific-training/lessons/triple-extention/) - [Jab Rotations](https://www.pranaphysio.co.nz/courses/task-specific-training/lessons/jab-rotations/) - [Shoulder Mobility Part 1](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/shoulder-mobility-part-1/) - [Shoulder Mobility Part 3](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/shoulder-mobility-part-3/) - [Shoulder Mobility Part 2](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/shoulder-mobility-part-2/) - [Learn to Squat](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/learn-to-squat/) - [Dynamic Mobility Advanced](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/dynamic-mobility-advanced/) - [Ankle Mobility](https://www.pranaphysio.co.nz/courses/mobility/lessons/ankle-mobility/) - [Dynamic Hip Mobility](https://www.pranaphysio.co.nz/courses/mobility/lessons/dynamic-hip-mobility/) - [Hip Mobility](https://www.pranaphysio.co.nz/courses/mobility/lessons/hip-mobility/) - [Shoulder Mobility](https://www.pranaphysio.co.nz/courses/mobility/lessons/shoulder-mobility/) - [Breathing](https://www.pranaphysio.co.nz/courses/balance-videos/lessons/breathing/) - [Hip & Spine](https://www.pranaphysio.co.nz/courses/balance-videos/lessons/hip-spine/) - [Neck Mobility](https://www.pranaphysio.co.nz/courses/mobility/lessons/neck-mobility/) - [Spinal Mobility](https://www.pranaphysio.co.nz/courses/mobility-part-2/lessons/spinal-mobility/) - [Seated Arm Swings](https://www.pranaphysio.co.nz/courses/conditioning/lessons/seated-arm-swings/) - [Balance With Dual Task](https://www.pranaphysio.co.nz/courses/dynamic-balance/lessons/balance-with-dual-task/) - [Sit to Stand and Jumps](https://www.pranaphysio.co.nz/courses/power/lessons/sit-to-stand-and-jumps/) - [Single Leg Leap](https://www.pranaphysio.co.nz/courses/power/lessons/single-leg-leap/) - [Double Leg Plyometrics](https://www.pranaphysio.co.nz/courses/power/lessons/double-leg-plyometrics/) - [Wall Squats](https://www.pranaphysio.co.nz/courses/strength/lessons/wall-squats/) - [Plank](https://www.pranaphysio.co.nz/courses/strength/lessons/plank/) - [Horse Riding Stance](https://www.pranaphysio.co.nz/courses/strength/lessons/horse-riding-stance/) - [Hip Bridge](https://www.pranaphysio.co.nz/courses/strength/lessons/hip-bridge/) ## Projects - [Project details](https://www.pranaphysio.co.nz/projects/project-details-2/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-4/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-3/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-9/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-7/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-5/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-6/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-10/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from - [Project details](https://www.pranaphysio.co.nz/projects/project-details-8/) - Project details scroll down Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because it’s as good as new. All of us can benefit from ## Portfolio - [Stationary design](https://www.pranaphysio.co.nz/portfolio/stationary-design-2/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because - [Stationary design](https://www.pranaphysio.co.nz/portfolio/stationary-design-5/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 - [Portfolio details](https://www.pranaphysio.co.nz/portfolio/portfolio-details/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. All Digital Branding Marketing Video Photo Offer your project to Virgo team. Let's talk - [Stationary design](https://www.pranaphysio.co.nz/portfolio/stationary-design/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because - [Stationary design](https://www.pranaphysio.co.nz/portfolio/stationary-design-3/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. Project Name CATEGORY Branding Digital Client Media Group Cons., New York, USA Date August - November, 2016 Why read motivational sayings? For motivation! You might need a bit, if you can use last year’s list of goals this year because - [Stationary design](https://www.pranaphysio.co.nz/portfolio/stationary-design-4/) - We just make cool projects. We receive result combining marketing, a creative and industry experience. 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