Injury Recovery & Corrective Exercise
A3 Performance
We help you recover from injury with a custom plan that combines hands-on therapy, corrective exercises, and tech tools to build strength and mobility for long-term results.
Pricing Guide
Active Mobility & Posture Correction
Session Dynamics
- Duration: Approximately 60 minutes.
- Format: Active training on the artificial turf zone rather than passive treatment.
- Supervision: Semi-private or 1:1 attention from a coach to ensure neutral spine and proper alignment.
Warm-up & Mobility
- Tools: Utilization of PVC pipes and foam rollers.
- Myofascial Release: Guided rolling to release superficial fascial tightness.
- Dynamic Work: Routines focusing on opening hips and shoulders to counteract desk-job posture.
Corrective Exercises
- Unilateral Lifts: Focus on Single-Leg RDLs and Bulgarian Split Squats to fix side-to-side strength asymmetries.
- Core Stability: Anti-rotation work like Dead bugs and Side Planks instead of standard crunches.
- Equipment: Usage of stability balls, resistance bands, and light dumbbells.
Manual Therapy & Tech-Aided Recovery
Expert Assessment
- Specialist: Conducted by a Senior Rehab Specialist or Physiotherapist.
- Diagnosis: Functional movement screening to identify the root cause of acute pain or stiffness.
Hands-On Treatment
- Manual Therapy: Deep tissue trigger point release using elbows and knuckles to break down muscle knots.
- Assisted Stretching: Therapist-led PNF and ISO stretching performed on the physio table.
- Mobilization: Gentle manual techniques to improve range of motion in stiff joints.
Recovery Technology
- Vibration Therapy: Application of Hypervolt massage gun to stimulate blood flow.
- Compression: 15-20 minute cycle using Normatec Air Compression Boots for leg and hip recovery.
Setup
- Location: Dedicated recovery zone with rexine/leather finish therapy tables.
- Drills: Transition from table to floor for low-impact strengthening to lock in therapy gains.
About Injury Recovery & Corrective Exercise
A setback like an injury can mess with your routine, but I see it as a chance to come back better. I don’t believe in endless rest or shortcuts - it’s all about active recovery and building real strength for the long run.
What Makes My Approach Different
- Holistic process - I blend rehab with performance, so you recover and level up at the same time.
- Your plan is custom. Doesn’t matter if you’re an athlete, desk jockey, or just had surgery.
- I keep it practical. You’ll see functional movement screening, postural correction exercises and mobility and flexibility routines in your recovery plan.
How I Get You Moving Again
- Hands-on therapy: Trigger point release, soft tissue work - goodbye, knots.
- Corrective exercise: Single-leg RDLs, glute bridges, split squats - these build core strength and stability.
- Advanced stretching: PNF, ISO stretching - not just basic stretches, but stuff that actually changes how you move.
- Tech boosters: Hypervolt massage guns for soreness, Normatec compression for faster healing.
You’re Not Doing This Alone
I’m in your corner, watching your form, checking your progress. The A3 fam vibes are strong - we celebrate every win, even the tiny ones. Recovery’s tough, but you won’t be solo on this trail.
Meet your Expert
A3 Performance
26 connects in last 3 months
My Story
Hey, we’re A3 Performance. Started up in 2013, still kicking. You’ll find real athletes here - cricket, basketball, you name it. We’ve had people walk in for 3 months, end up staying 9 years. Seen folks go from injury to Indian cricket call-up, seen women smash their own limits. Even had Rajinikanth drop by once! For us, this is home, not just a gym. A3 Fam - you’ll feel it when you walk in.
My Work
What We Do - Custom personal training, athlete strength training, injury rehab, postpartum fitness coaching, holistic weight loss.
Our Training Style - All out, every session. No shortcuts. We build smart, science-backed plans for real results.
We Train Everyone - Pro athletes, new moms, desk job warriors - we know what different bodies need, especially for women.
A3 Fam Vibe - Here, you’re not just a client. You’re family. Support, motivation, sometimes free therapy too.
