--- title: "Injury Rehabilitation for Pain-Free Movement with Corrective Exercise - mytribe" description: "Struggling with joint pain or injury? Our expert-led injury rehabilitation uses personalized corrective exercise to help you achieve pain-free movement and build functional strength. Safely return to an active life. Book your assessment in Bangalore today." canonical: https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise last_updated: 2025-09-13 --- # Injury Rehabilitation & Corrective Exercise in Bengaluru By [Academy of Strength](https://mytribe.in/academy.of.strength) · We assess your injury, find the root cause of pain, and guide you through tailored corrective exercises to restore movement and build lasting strength. Typically ₹22.5-28K per month (estimate) ## Locations Online guidance available; Sessions in Indiranagar & Whitefield ### Visit at - Rehab session at Indiranagar, Bengaluru (close to Domlur, Ulsoor, MG Road, CV Raman Nagar, Old Airport Road, Cambridge Layout) - Rehab session at Whitefield, Bengaluru (close to ITPL, Brookefield, Marathahalli, Kadugodi, Varthur, Kundalahalli) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### 5-Week Intensive Mobility Cohort High-frequency 20-session course designed to unlock end-range strength and specific joint flexibility through science-backed eccentric loading. Typically ₹6,500-8,500 Per 5-Week Course (estimate) #### 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. ### Quarterly Functional Mobility & Group Strength 3-month supervised group access focusing on joint health, structural balance, and chronic pain management via Animal Flow and functional training. Typically ₹16.5-19.5K Per Quarter (3 Months) (estimate) #### 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. ### 1-on-1 Specialized Corrective Rehab Protocol Comprehensive 12-session monthly mandate with deep biomechanical analysis and 100% dedicated coaching for acute injury management. Typically ₹22.5-28K Per Month (12 Sessions) (estimate) #### 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. ## 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. ## Highlights Browse through Academy of Strength's best work. ### [Featured](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/featured) - [Video: This is what it’s all about. Shweta came to us after a bad arm injury, unable to lift even small weights. Through a consistent and personalized corrective exercise plan, she has not only recovered but is now stronger than ever. We believe in building you back, not just to where you were, but to a new level of strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f8ae08d-e3cd-4a36-aba9-752782073627) - ![Let's clear this up right away. If you're dealing with an injury or joint pain, you are exactly who we are here to help. Our programs are specifically designed to ease you back into movement safely, with expert support every step of the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/824a12fd-bf03-459a-9918-79582c0b6136) - [Video: Sai came to us with a nagging knee injury from yoga that made him hesitant about exercise. We worked on a plan to bulletproof his knees, focusing on strengthening the supporting muscles. The result? He recently completed a six-hour, pain-free hike. This is what we mean by training for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79bd7e79-2874-4558-aca2-7926c5691bfa) - [Video: "Kyun nahi ban rahi body?" Sometimes it's not about effort, but about form. Here, we're correcting a common deadlift mistake. Our hands-on coaching focuses on mastering the fundamentals to prevent injury and ensure every rep you do is building you up, not breaking you down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d40397b-8275-40b8-b8e3-d897500ff72e) - ![The proof is in the progress. This is the result of a 60-day dedicated program focusing on form, function, and progressive strength building. Notice the significant improvements in posture and the massive jumps in squat, bench press, and deadlift numbers. This is what smart, consistent training can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c3212f-391e-42ef-8def-6239047e1b81) - [Video: For new mothers, strength isn't a luxury; it's a necessity. Amrita's story is a powerful reminder that functional fitness is about being able to handle everyday demands, like carrying your growing child, without pain or struggle. We helped her build the strength to improve her quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3659e79a-4d1b-487a-8cad-2934a27c8ab3) - [Video: We understand that one-on-one personal training isn't for everyone, and neither are large, impersonal classes. We created a middle path: the energy of a group with the personalized attention you need to stay safe and make real progress. We start with a one-on-one assessment to build a plan just for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9cab2cf-d23c-4286-82fb-80d21152df27) - [Video: We specialize in complex cases. Paulomi came to us with a long-standing ACL injury and an autoimmune condition that caused significant pain and stiffness. By focusing on targeted strengthening and mobility, we've helped her manage flare-ups and regain the confidence to perform high-intensity exercises she never thought possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0715037c-2ba9-4ffe-ba42-1fe779b379a6) ### [Transformations: Real Stories, Real Results](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/transformations-real-stories-real-results) - [Video: This is what it’s all about. Shweta came to us after a bad arm injury, unable to lift even small weights. Through a consistent and personalized corrective exercise plan, she has not only recovered but is now stronger than ever. We believe in building you back, not just to where you were, but to a new level of strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f8ae08d-e3cd-4a36-aba9-752782073627) - [Video: Sai came to us with a nagging knee injury from yoga that made him hesitant about exercise. We worked on a plan to bulletproof his knees, focusing on strengthening the supporting muscles. The result? He recently completed a six-hour, pain-free hike. This is what we mean by training for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79bd7e79-2874-4558-aca2-7926c5691bfa) - [Video: The strength you build in the gym should show up in your life. Shruti was struggling with stability issues on treks. After training with us, she conquered a 65km trek with a 10kg backpack, feeling strong and stable. This is the real-world payoff of functional strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16ba789a-1686-4e38-b82b-0f40f72a2c98) - [Video: For new mothers, strength isn't a luxury; it's a necessity. Amrita's story is a powerful reminder that functional fitness is about being able to handle everyday demands, like carrying your growing child, without pain or struggle. We helped her build the strength to improve her quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3659e79a-4d1b-487a-8cad-2934a27c8ab3) - [Video: We specialize in complex cases. Paulomi came to us with a long-standing ACL injury and an autoimmune condition that caused significant pain and stiffness. By focusing on targeted strengthening and mobility, we've helped her manage flare-ups and regain the confidence to perform high-intensity exercises she never thought possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0715037c-2ba9-4ffe-ba42-1fe779b379a6) - [Video: Anuj was getting recurring injuries from his sport. Our all-round approach, combining mobility, strength, and conditioning, helped him become injury-free. Now, he's lifting his own bodyweight in squats and deadlifts, feeling energized, not drained.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a31b9fd-2813-4c30-87a9-f5886d1808be) - [Video: For professionals who spend all day at a desk, mobility and strength are not optional. Ashish realized that a sedentary job was taking a toll on his body. Our varied workouts and coach-led sessions helped him build flexibility, mobility, and strength to counteract the effects of sitting all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59818e2d-07aa-46bb-801a-e7649bba9257) - [Video: You don't have to be here in person to get results. Our online training is just as meticulous. Sushrita recovered from her injuries and hit her goals faster than expected through our virtual coaching, which includes detailed form correction and nutrition guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0d56b8d-332b-41ff-a74e-91577f270bfe) - ![The proof is in the progress. This is the result of a 60-day dedicated program focusing on form, function, and progressive strength building. Notice the significant improvements in posture and the massive jumps in squat, bench press, and deadlift numbers. This is what smart, consistent training can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c3212f-391e-42ef-8def-6239047e1b81) - [Video: John was struggling with certain Animal Flow movements due to a lack of mobility. Our dedicated mobility sessions helped him regain confidence and agility, allowing him to progress from a beginner to performing advanced flows. This shows how a well-rounded program creates breakthroughs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6701a34-8c35-4747-9b62-cd3c78a55eae) - [Video: As a coach, my greatest satisfaction comes from seeing my clients' lives change. Whether it's running faster, lifting pain-free after a frozen shoulder, or managing hormonal changes, our work is about making your day-to-day life better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e084d716-118a-421e-900f-925484e0f25b) - ![Our clients say it best. The focus on form, strength, and community makes all the difference. It's not about being thin; it's about being strong and moving well.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cb3018c-541b-4a7e-afc1-9ec638496dc8) - ![Another testimonial graphic highlighting the positive experiences of our members. We focus on creating a supportive community that makes you want to come back every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31316141-57fd-48d7-b2b2-ca1b6bc50d40) ### [Our Philosophy: Train for Life, Not Just the Gym](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/our-philosophy-train-for-life-not-just-the-gym) - [Video: Movement isn't a task to be checked off or a punishment for what you ate. We help you build a relationship with movement based on patience and listening to your body. When it stops being a 'should' and becomes a 'want', that's when it becomes sustainable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bc4cace-d33a-4193-84a5-df1e4a676c32) - [Video: "It seems too intense," "It's just for guys," "I have to be fit to start." We've heard it all. We've coached beginners, postpartum moms, and seasoned athletes. Our space is about feeling safe and building trust in your body, and that's for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87682534-e945-40de-9be0-935e17cf0b90) - ![Let's clear this up right away. If you're dealing with an injury or joint pain, you are exactly who we are here to help. Our programs are specifically designed to ease you back into movement safely, with expert support every step of the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/824a12fd-bf03-459a-9918-79582c0b6136) - ![We are not a 'grind-all-day, no-days-off' space. We believe in intensity when it serves you and rest when you need it. This is a space for growth, not burnout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f144bf64-9402-4aaf-aa33-7ffa55aeff96) - [Video: Our foundation is evolving. We're bringing a balance between masculine and feminine energy, between structure and softness, between pushing hard and pulling back. This partnership is about deepening our 'why' and empowering both clients and coaches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b4e0da-77d0-48ff-a11a-bc52c942e843) - [Video: Welcome to the Academy of Strength. We are not a typical gym. We focus on functional, movement-based training for longevity, helping you move better and live life to the fullest, no matter your age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24fa1892-52d9-4ed9-b155-59b105ef6ff1) - [Video: Fitness is not one-size-fits-all. Whether you're here to prevent injury, recover from one, or just feel happier, we meet you where you are. Our space is designed for everyone to grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdd627c9-1686-4c00-9b36-5b8a875c8e47) - [Video: What makes a good routine? It's not about following trends. It's about understanding your body's needs, staying consistent, tracking progress, and having a support system. We guide you through creating a plan that actually works for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32d6a51c-300c-4bc0-9fa6-573f76e426f1) - [Video: Do you need to feel sore and exhausted after every workout? Not necessarily. Soreness depends on the type of work you've done. An effective mobility or stability routine won't feel the same as a heavy strength day, and that's perfectly normal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25a1b846-1e42-4337-82e6-a70f407de061) - [Video: Let's bust some myths about women's fitness. Lifting weights won't make you masculine, crunches aren't the only way to train your core, and you don't need to work out every single day to see results. We focus on what truly works for building a strong, healthy body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/192a156c-0739-4f82-abc0-9b9884848730) - ![We're repeating ourselves because this is important. Don't believe the myths. We are not just for advanced folks, and we are definitely not just another gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c2afc26-c1b1-490e-a834-692591e79b91) - ![We're clearing the air about what AoS is and isn't. We are a space for movement and growth in all its forms. If that speaks to you, you are more than welcome here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5c96436-af00-4ab8-bc4e-f9b97a1a9d96) ### [The AoS Method: Personalised Attention in a Group Setting](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/the-aos-method-personalised-attention-in-a-group-setting) - [Video: We understand that one-on-one personal training isn't for everyone, and neither are large, impersonal classes. We created a middle path: the energy of a group with the personalized attention you need to stay safe and make real progress. We start with a one-on-one assessment to build a plan just for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9cab2cf-d23c-4286-82fb-80d21152df27) - [Video: A glimpse into a mobility session at AoS. Even in a group setting, our focus is on quality movement. Our programming ensures you work on all aspects of fitness throughout the week: strength, conditioning, mobility, and flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc0ccdb8-b0bd-4e52-8390-0ff4373bbaca) - ![On Tuesdays, we mobilize. Our weekly schedule is structured to give you a balanced training program. We don't just lift; we work on flexibility and recovery to ensure your body feels good and performs well.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/654b01c0-8623-42b7-8b35-4d087f24a09d) - [Video: This is what our group sessions look like. People of different levels working together, focusing on improving their flexibility and mobility. It's a community that moves together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f5ffbd6-8d2a-490c-aaaf-717ea9bcf794) ### [Mastering Form: The Foundation of Safe Training](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/mastering-form-the-foundation-of-safe-training) - [Video: "Kyun nahi ban rahi body?" Sometimes it's not about effort, but about form. Here, we're correcting a common deadlift mistake. Our hands-on coaching focuses on mastering the fundamentals to prevent injury and ensure every rep you do is building you up, not breaking you down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d40397b-8275-40b8-b8e3-d897500ff72e) - [Video: The deadlift is a powerful exercise, but only when done correctly. This breakdown shows the key differences between incorrect and correct form, from foot placement to maintaining a neutral spine. Mastering this prevents back injury and engages the right muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5814ae0-141c-4abc-853e-e3c5955627df) - [Video: A bent-over row should work your back, not strain your neck or lower back. This visual guide contrasts common mistakes like rounding the back with the correct technique: a neutral spine and retracted shoulder blades. Form first, always.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a26f67e-73ff-4bf6-a4ab-1bdcddf13fea) - [Video: The elbow plank is more than just an ab exercise. This video shows how to engage your entire body correctly, from protracting your scapulae to tilting your pelvis. This technique maximizes effectiveness and protects your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3baf1c0e-c990-4a7b-9060-c9c354c47462) ### [Corrective Exercise Library: Building a Pain-Free Body](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/corrective-exercise-library-building-a-pain-free-body) - ![A visual introduction to our hip mobility series. Good hip mobility is crucial for everything from squatting deep to walking without pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f831dbf5-d6c9-4f70-b1f4-6e09db24e08f) - [Video: The 90/90 stretch is a fundamental drill for improving both internal and external rotation of the hip joint, which is key for overall hip health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acafa577-a68a-4160-a2f5-7f83052a823d) - [Video: This quadruped hip rotation drill helps isolate the hip joint, improving its range of motion without compensating with the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14b13dc0-a3a8-4e39-87e0-eb74043cc002) - [Video: By adding a hurdle, this quadruped abduction lift challenges your hip stability and strengthens the outer glute muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/899f475a-07af-4fda-87a8-f9ffe26ece6d) - [Video: Seated leg lifts are an excellent way to build strength in the hip flexors, which are often weak from prolonged sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/653111bf-cd0d-4a8f-b99a-61f2736c3f90) - ![Part two of our hip mobility series, focusing on internal and external rotation to improve squat depth and reduce lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0532936e-7724-4445-9692-3f3abe13cb56) - [Video: This prone internal rotation drill helps to actively improve the range of motion in your hip joint while lying on your stomach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0149eae-73e9-44f6-ad36-9946ecf978fe) - [Video: A demonstration of quadruped hip abduction and extension, a great exercise for strengthening the gluteus medius and maximus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f5229d8-a05a-461d-9637-8b8fda3bdd3e) - [Video: Using a box for this quadruped hip abduction provides a greater range of motion and a deeper challenge for the hip muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98ac6051-4e17-46eb-af18-5ce3e5efacff) - [Video: Banded exercises like glute bridges, lateral walks, and clamshells are fantastic for activating and strengthening the glute muscles that stabilize the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/353977c1-0b56-4507-bad5-da33ec00f6e9) - [Video: Here we show the difference between beginner and intermediate versions of hip mobility drills like the gate/frog pose. We always provide regressions and progressions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a16f058-3f46-4470-8b84-44bffaa41d15) - ![A coach providing a tactile cue during a hip mobilization drill. This hands-on approach ensures you're performing the movement correctly for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c3a313f-c0b1-4225-93f4-a9a11004d8e3) - ![A series of images demonstrating various yoga-inspired stretches like downward dog and lunges that we incorporate to improve hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fbdcc0c-0cc8-4a25-b4f2-b86174cb02c1) - ![A series of images demonstrating various yoga-inspired stretches like downward dog and lunges that we incorporate to improve hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f28751a2-eb8b-4fd6-be71-21340c8c9168) - ![A series of images demonstrating various yoga-inspired stretches like downward dog and lunges that we incorporate to improve hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/745a0b57-cde3-4c9e-a6d3-442138ff086a) - ![A series of images demonstrating various yoga-inspired stretches like downward dog and lunges that we incorporate to improve hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99e671e0-2646-4370-9160-da978089d2d2) - ![An anatomical look at the hip flexor muscles. Understanding the 'why' behind the exercises is a key part of our educational approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e852afb2-6f1a-488a-9560-f8eef051973c) - ![Demonstrations of various hip flexor drills using a foam roller and kettlebell to release tightness and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/187a7b9a-2f51-449c-9444-070163456143) - ![Demonstrations of various hip flexor drills using a foam roller and kettlebell to release tightness and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/548a0b25-e947-4ddf-9f49-72f23297b2d9) - ![Demonstrations of various hip flexor drills using a foam roller and kettlebell to release tightness and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2b7026d-1f6d-44a4-86c1-67897250c265) - [Video: This single-leg mobility flow challenges your balance and control while moving your hip through its full range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aa2c8f9-1ca1-4dc6-9a8a-434401b4b4ec) - [Video: A fun and easy-to-follow mobility flow that is especially beneficial for women, aiding in flexibility and reducing injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c13b3fd-de46-485f-9165-07bc6c24bd5a) - [Video: Hip airplanes are a fantastic exercise for improving single-leg balance and hip stability, which translates to better walking, running, and lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c568252-243c-400e-9d39-61006de51b30) - [Video: This video demonstrates how to use tempo and isometric holds in exercises like the Cossack squat to build strength at the end range of your hip's flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72d02162-cd30-4e21-b4ce-581caa14a6a7) - [Video: An introduction to our knee health series. This video demonstrates foundational mobility drills like Knee CARs (Controlled Articular Rotations) and quadruped rock backs to improve joint health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53e634c0-af8e-4958-b6ae-dfadad8e67b5) - [Video: This series focuses on knee stability. Drills like single-leg abduction to squat and star reaches challenge your balance and strengthen the muscles that support the knee joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/664b0543-5012-4668-82d4-63ed655f9128) - [Video: Here we focus on strengthening the knees with exercises like ATG split squats and box squats, which build muscle around the joint in a safe, controlled manner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ff3758f-e0c5-4e5e-88ff-ff0e04b03167) - [Video: The final series on knee health, featuring isometric knee extensions and reverse walking to build robust, resilient knees and stay injury-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c793ba9-f986-4655-8a6a-225ee75803c1) - ![An introduction to our series on building healthy shoulders, focusing on mobility, stability, and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2e6a844-b288-4073-9cda-2557a9b10c1e) - [Video: Shoulder CARs (Controlled Articular Rotations) against a wall help isolate shoulder movement and improve your active range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d285fab-6160-4794-82f6-d93bc660a5aa) - [Video: Wall angels are a classic corrective exercise to improve thoracic spine mobility and shoulder blade movement, counteracting the effects of a desk job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c783e8-6942-4cf5-b39e-4ec9a57fe7c6) - [Video: PVC pipe dislocates are an excellent drill for opening up the shoulder girdle and improving overall shoulder flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abac8cfb-402b-420f-b49a-c7fed2c20ed9) - ![This post focuses on scapula (shoulder blade) strength, which is the foundation for a stable and healthy shoulder joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab439424-27d1-40f6-bf35-7cce31ad096c) - [Video: Scapula pull-ups are a foundational exercise for building the strength required for pull-ups and improving shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98e4a423-f00d-40fa-be43-d64ce2be7171) - [Video: Scapula push-ups teach you how to protract and retract your shoulder blades, a key skill for proper push-up form and shoulder health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d7c2044-f87c-4394-8437-461e7096ac06) - [Video: Prone T hurdles strengthen the mid-back muscles that support good posture and stable shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93221cd0-b8fc-4eda-97d2-ada0e7a61c79) - ![An introduction to our shoulder stability series. A stable shoulder is the anchor for all upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c47b7f90-44e1-44de-bc72-1abbe90e2342) - [Video: High plank shoulder taps are a great exercise for challenging core and shoulder stability simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/224ec6fa-f8e8-405a-93d5-d372eff39c18) - [Video: The kettlebell bottoms-up walk is an advanced drill that forces your rotator cuff and shoulder stabilizers to work overtime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/260742a6-6cbe-4ea3-ac96-d36baa08cf0a) - [Video: Banded external rotations are a simple yet highly effective exercise for strengthening the rotator cuff muscles, which are crucial for preventing shoulder injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f240f74-e1ce-4ee3-86c8-80d42a64c937) - ![This post introduces exercises for shoulder strengthening, which fortifies the muscles and enhances joint stability for peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c205d9e-d690-4572-88c5-86a9697ec7ce) - [Video: Banded face pulls are one of the best exercises for targeting the rear deltoids and upper back, improving posture and shoulder health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2ec37bd-dd29-4891-9f55-1d05ab888577) - [Video: Prone swimmers are a challenging bodyweight exercise that improves shoulder mobility and strengthens the entire posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38fd8d34-e3e9-48e7-b9d2-e6d8e536eb2c) - [Video: The seated Z-press challenges your overhead pressing strength while also requiring significant core stability and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1651a994-c2c8-48a2-9977-54f52c0de082) - [Video: A complete warm-up routine specifically for handstands and hand balancing, focusing on preparing the wrists and shoulders for load.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cffe74db-7481-49cc-b3cb-5b1a47205f5a) - [Video: A demonstration of an overhead stability drill. This exercise works on both shoulder and trunk stability, essential for many functional movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43736126-975c-47c3-97ff-d1829e0bfb24) - [Video: This video introduces core stability drills like banded dead bugs and reverse plank knee drives, which build a solid foundation for all other movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18bde4ad-32b5-4dc3-a650-1cf3c78d479f) - [Video: Drills like the supinated lying down twist and scorpion stretch not only strengthen the muscles around the spine but also help decompress it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63561637-6189-4fdc-a2e1-d033353c487e) - [Video: The final series on core and spine strengthening, featuring back extensions, Pallof presses, and Jefferson curls to build a resilient back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a9cb4dd-fc80-4120-8f25-1951a7bd2d52) - ![An introduction to spine rotation exercises, which improve power output through the core and strengthen the low back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4b75fcf-0750-41c3-900d-f8c2bf26dbee) - [Video: Half-kneeling medball rotational slams are a powerful exercise for developing rotational power and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76a31311-b1e4-4080-86ea-ed8b3abb0a86) - [Video: Half-kneeling wood choppers with a resistance band are a great way to train the obliques and improve rotational control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce3b038f-fb2d-4383-8762-06acca2c69ed) - [Video: The Pallof press is an anti-rotation exercise that teaches you to resist rotational forces, which is crucial for protecting the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54386a25-805a-441c-8149-7e47a6a0b7d9) - ![An introduction to spine lateral flexion, or side-bending, which improves breathing capacity and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6231aafc-48cb-4912-940a-eb3275d5df5b) - [Video: The unilateral farmer's carry is a simple but effective exercise for training the lateral flexors (like the obliques) to stabilize the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f33116f-e1fe-45be-990d-a03f49ac7593) - [Video: Side plank hip drops are a dynamic variation of the side plank that strengthens the obliques and improves hip stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2fc139b-6a8b-48e8-aa64-15789cb14535) - [Video: This video focuses on static and dynamic core stability with exercises like the Pallof press, bird-dogs, and the travelling beast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55901daa-080d-4129-a56c-910331006dfe) - [Video: This video demonstrates two drills, the half-kneeling and lying thoracic opener, to improve flexibility and mobility in the mid-back (thoracic spine).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62473fc0-27b7-433c-b53a-085b4b07ecd5) - [Video: This video showcases three exercises that work on different parts of the core: contralateral marches, reverse crunches, and back extensions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3128084a-c016-4f22-8e3c-03567335e910) - [Video: Three ways to train your core: isometric (active hang), eccentric (bench pullover), and concentric (Russian twist) to build well-rounded strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba94ae7c-b2d8-4132-8b0c-d4e5872b8962) - [Video: A demonstration of exercises to improve trunk stability, such as contralateral walks and dead bugs, which are important for balance and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b50737f8-1c4c-483c-b1af-3147402782bf) - [Video: The pelvic floor is the base of your core. This video explains its importance, especially for women, and shows exercises like heel slides and bird-dogs to strengthen it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd877535-e191-4e6e-b56a-9f76b22b2c32) ### [Our Training Modalities](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/our-training-modalities) - [Video: We use a mix of bilateral (two-limb) and unilateral (single-limb) exercises. This approach builds overall strength and power while also correcting muscle imbalances and improving functional fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc8457fd-0ca2-40a6-8324-d4f8cb08b676) - [Video: For endurance athletes like cyclists, pure endurance isn't enough. We incorporate power development exercises like split jumps and step-ups to help you generate the force needed for challenges like uphill climbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26bf4b3c-8a6c-4e06-8d3b-592052119474) - [Video: Don't want to do Animal Flow? Let's talk about it. This ground-based practice improves strength, flexibility, and coordination, which directly translates to better lifting and a stronger mind-body connection. It's a game-changer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bd8b5ee-a57b-4881-89c5-de792c0c7d15) - [Video: Project Flex is our special program focused on building end-range strength. We teach you how to become not just more flexible, but strong in your flexible positions, a unique concept that builds true resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83070752-cc61-443e-b506-84923d302b0e) ### [Meet Your Coaches](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/meet-your-coaches) - [Video: Meet Coach Naz. A former hockey and football player, she knows what it takes to move well. Her journey from athlete to coach taught her the empathy and patience needed to help others push past their limits safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19844dd5-7b2a-46af-bb77-4efc44519ef0) - [Video: Meet Coach Anusha. She transitioned from a full-time software developer to a fitness coach after fitness helped her manage a severe PCOD diagnosis. Her journey fuels her passion for helping others, especially women, find strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16b035ef-1713-411a-9949-75ce25b02ca5) - [Video: Meet Coach Navaneet. A software engineer by profession, his love for science-backed workouts brought him to us. He loves sharing his knowledge and expertise with our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65a3356e-7d18-471b-b3d4-634f99827404) ### [Our Space: Your Second Home](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/our-space-your-second-home) - ![This is your sign to pay us a visit. A look inside our Whitefield facility, designed to be a space where you can focus on your goals and feel energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf865d22-f664-4007-8f93-e773a2a042d6) - ![A sneak peek into our dedicated Personal Training area at the AoS Whitefield facility. It's a clean, well-equipped space for focused work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdefa907-c7fa-4581-816d-2f72b4025e1a) - [Video: That feeling when you reach the gym early and have the whole space to yourself. A quick tour of our facility, from the rigs and climbing wall to the weights and open floor space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd1944d0-f5bc-463b-857e-dd3485dc1fdf) ## Meet your expert [Academy of Strength](https://mytribe.in/academy.of.strength) ### 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. ## More services from Academy of Strength - [Nutrition Coaching](https://mytribe.in/academy.of.strength/nutrition-coaching) · ₹4,500-7,500 per month (estimate) - [Skill-Based Fitness Workshops](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops) · ₹2,124-8,260 per workshop (estimate) - [Group Fitness Classes](https://mytribe.in/academy.of.strength/group-fitness-classes) · ₹3,000-7,500 per month (estimate) ## Experts similar to Academy of Strength on mytribe - [Pain & Injury Management by Habit Fitness](https://mytribe.in/_habit_fitness_/pain-injury-management) · ₹1,200-2,200 per session (estimate) · Habit Fitness - [Corrective Exercise & Performance Coaching by Praveen KA](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching) · ₹6-24K per month (estimate) · Callipers Fitness - [Strength Training for Rehabilitation & Performance by Arnima](https://mytribe.in/coach.arnima/strength-training-for-rehabilitation-performance) · ₹13-28.5K per month (estimate) · BASE - Best Personal Training GYM, HSR - [Sports Performance & Recovery by Akanksha Singh Basketball](https://mytribe.in/akankshasinghbasketball/sports-performance-recovery) · ₹6,500-9,000 per month (estimate) · Akanksha Singh Basketball Academy - [Injury Rehabilitation & Corrective Exercise by Sufiyan](https://mytribe.in/iamsufi007/injury-rehabilitation-corrective-exercise) · ₹1,800-3,800 per session (estimate) · Stretch Pilates and Wellness - [Pain Management & Corrective Exercise by Darshan Parwani](https://mytribe.in/darshanparwani/pain-management-corrective-exercise) · ₹1,200-2,500 per session (estimate) · Yoh Fitness - Fitness Center & Personal Training in Richards Town, Bangalore ## Book To book Academy of Strength, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Injury%20Rehabilitation%20%26%20Corrective%20Exercise%20by%20Academy%20of%20Strength.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.