Injury Rehabilitation & Corrective Exercise
Academy of Strength - Whitefield
We assess your injury, find the root cause of pain, and guide you through tailored corrective exercises to restore movement and build lasting strength.
Pricing Guide
1-on-1 Specialized Corrective Rehab Protocol
Core Rehabilitation Services
- Deep-Dive Biomechanical Assessment: Initial mapping of movement limitations, muscle imbalances, and specific pain triggers like knee valgus or anterior pelvic tilt.
- 100% Coach Attention: A dedicated expert coach monitors every rep of the 60-minute session to ensure safety and immediate form correction.
- Customized Regression Planning: Tailored exercise modifications starting at the floor level (e.g., isometric band work) and progressing to load-bearing movements.
- Manual Therapy Assistance: Assisted stretching and mobility drills using bands and manual cues to unlock restricted ranges of motion.
Facility & Equipment Access
- Functional Zone Access: Usage of the specialized turf area, gymnastics rings for stability, and climbing wall for grip strength rehabilitation.
- Rehab-Specific Tools: Access to resistance bands of varying tension, light kettlebells (4kg+), wooden dowels for mobility checks, and foam rollers.
Support & Tracking
- Daily Form Review: Strict monitoring of neutral spine and core engagement to prevent ego-lifting and re-injury.
- Data-Led Progression: Structured logging of pain levels versus weight lifted to track tangible rehabilitation milestones.
Quarterly Functional Mobility & Group Strength
Group Training Formats
- Mobility-Focused Sessions: Specialized classes targeting hip flexor openers (90-90s) and thoracic spine decompression to counter sedentary lifestyle stiffness.
- Animal Flow Integration: Ground-based movement training to improve wrist strength, coordination, and end-range joint stability.
- Structural Strength Classes: Functional training using unilateral loading (single-leg deadlifts) to correct left-right muscle imbalances.
Coaching & Environment
- Supervised Group Setting: Coaches actively patrol the floor to correct posture issues like protracted shoulders during lifts, unlike standard commercial gyms.
- The "No-Mirrors" Vibe: Training takes place in a raw, industrial environment designed to prioritize proprioception (body awareness) over vanity.
Amenities
- Changing & Storage: Access to clean changing rooms and cubby storage for personal items.
- Equipment Usage: Shared access to barbells, bumper plates, pull-up rigs, and climbing ropes during class hours.
5-Week Intensive Mobility Cohort
Specialized Curriculum
- End-Range Strength Training: Techniques including Isometric and Eccentric loading to strengthen muscles at their most stretched positions.
- Focused Joint Work: High volume programming targeting Hip Adductors (groin), Hamstrings (Jefferson Curls), and Shoulder rotation.
- Intensive Schedule: 4 days per week frequency (Mon, Tue, Thu, Fri) to force rapid neurological adaptation.
Workshop Specifics
- Small Cohort Size: Attendance capped at approximately 10-15 participants to ensure manual alignment adjustments for every individual.
- Education First Approach: Coaches break down the mechanics of the myotatic reflex and nervous system safety so participants understand the science behind the stretch.
About Injury Rehabilitation & Corrective Exercise
Getting stuck with nagging pain or recovering from an injury can really slow life down. I see lots of folks who are tired of being told to just rest and wait. Most of the time, stopping all movement is not the answer - it's about finding safe ways to get you moving again, and making sure you actually feel good while doing it.
How I Work With You
I start with a proper one-on-one assessment. I want to know your story, where it hurts, and what you want back in your life. There are no shortcuts and I don't believe in quick fixes. The plan I build is just for you, and I’m with you every rep, checking your form and making sure things are on track.
What I Actually Do
- I target the source of pain, not just work around it. So if your spine, hips, knees, or shoulders are bugging you, we’ll use the right drills for each area.
- Joint mobility exercises are a big part of what I do, especially for tight hips or stiff backs from sitting all day.
- For muscle imbalance correction, I use single-limb movements and other corrective exercises. This helps you move better and reduces the root causes of pain.
Building Strength That Stays
Getting you pain-free is just the start. I slowly increase load and intensity using regressed and progressed versions of every movement, so you always work at your own level. My goal is not just post-injury strength building, but a body that’s ready for whatever comes next. Patience and consistency really are the secret sauce here.
Kyun nahi ban rahi body? Chalo, let’s fix it together.
Meet your Expert
Academy of Strength
204 connects in last 3 months
My Story
People say our gym is intense, or just for guys, or that you gotta be fit before you walk in. Heard it all. But AoS was built for the ones who feel left out. We started with hard work, no shortcuts. Over time, we learned strength isn’t just brute force — it’s listening to your body, finding balance. Sonali, who called herself a couch potato, or Amrita, a tired new mom — they found their groove here. If you think 'not for me', trust me, this place is probably exactly for you.
My Work
All kinds of movement - We do animal flow sessions, mindful warrior training, mobility classes, calisthenics workshops, and more. In-person at Indiranagar & Whitefield, plus online.
Personal attention, always - Group or solo, you get real coaching. We meet you where you are - beginner, injured, athlete, whatever.
No boring machines - Every day’s different, so you won’t zone out. We train for real life, not just for looks.
Slow and steady wins - No magic fixes. Kyun nahi ban rahi body? (Why not getting fit?) Because it’s slow, steady, and worth it.
Zero judgment zone - Come as you are. We’ve seen tears and laughs. It’s about trust, not just muscles.
