--- title: "Corrective Rehab & Mobility Exercises in Bengaluru" description: "Stop ignoring your aches. Our corrective rehab and mobility exercises help fix muscle imbalances at their source. Join our Indiranagar or Whitefield sessions." canonical: https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/corrective-exercise-library-building-a-pain-free-body last_updated: 2025-09-13 --- # Corrective Exercises for Pain-Free Movement Tribe Verified · Corrective rehab experts in Indiranagar & Whitefield. By [Academy of Strength](https://mytribe.in/academy.of.strength) · Online guidance available; Sessions in Indiranagar & Whitefield · ₹6,500 Per 5-Week Course (estimate) Part of [Injury Rehabilitation & Corrective Exercise](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise). [View full gallery](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/gallery) Nagging pain is not just part of getting older. It is usually a sign that your body is compensating for a structural imbalance. We help you fix the root cause. ## Photos and videos - ![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) ## About Corrective Exercise Library: Building a Pain-Free Body Most commercial gyms throw you on a machine and tell you to push harder. We do the opposite. If you have nagging pain in your hips, knees, or lower back, the solution is rarely just 'pushing through it.' We use biomechanical assessments to identify exactly where you are stuck, applying targeted drills like 90-90 stretches and quadruped rotations to restore your range of motion before we even think about adding weight. At Academy of Strength, we believe training is a relationship you build with patience, not a battle you win by force. When your body is sending you signals—aches, stiffness, or restricted movement—the last thing it needs is more of the same high-impact stress. We approach rehabilitation and mobility with the same rigour we apply to strength training. **Addressing The Mechanics, Not The Symptoms** We do not guess; we assess. Whether you are dealing with chronic hip tightness from a sedentary desk job or recovering from a nagging injury, our coaches look for the imbalance. We prioritize joint mobility and stability over ego-lifting. You will find us using resistance bands, dowels, and floor-based drills to awaken dormant glutes and stabilize the spine. **Our Methodology** * **Biomechanical Mapping:** We identify limitations like anterior pelvic tilt or knee valgus early on to prevent re-injury. * **Regressed Loading:** We meet you at your current level. If you cannot do a standard squat without pain, we start with floor-based isometrics. * **Functional Environment:** We operate out of our Indiranagar and Whitefield facilities, using raw space that prioritizes your proprioception—body awareness—over mirrors or vanity. Strength is simply the ability to move well through your full range of motion. We are here to help you reclaim that ability, move without hesitation, and build a body that is ready for whatever life demands next. If you think your movement quality is the bottleneck, let's talk. ## About Academy of Strength We built Academy of Strength for the ones who felt left out of the standard gym scene. We aren't here to push you blindly; we are here to help you understand your body, heal your imbalances, and move without that nagging ache. [See all of Academy of Strength's services](https://mytribe.in/academy.of.strength) ## More from Injury Rehabilitation & Corrective Exercise by Academy of Strength - [Featured](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/featured) - [Transformations: Real Stories, Real Results](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/transformations-real-stories-real-results) - [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) - [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) - [Mastering Form: The Foundation of Safe Training](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/mastering-form-the-foundation-of-safe-training) - [Our Training Modalities](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/our-training-modalities) - [Meet Your Coaches](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/meet-your-coaches) - [Our Space: Your Second Home](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/our-space-your-second-home) ## More services by Academy of Strength - [Nutrition Coaching](https://mytribe.in/academy.of.strength/nutrition-coaching) - [Skill-Based Fitness Workshops](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops) - [Group Fitness Classes](https://mytribe.in/academy.of.strength/group-fitness-classes) ## Similar work from other experts - [Mobility and Injury Prevention Training](https://mytribe.in/cali-og/movement-obstacle-course-training/mobility-injury-prevention) by Cali OG · Movement & Obstacle Course Training · Training at studio in 1st Block Koramangala - [Guided Mobility & Flexibility Training](https://mytribe.in/lotussportsandfitness/physiotherapy-rehabilitation/guided-mobility-flexibility) by Lotus Sports and Fitness · Physiotherapy & Rehabilitation · Consultations at centers in JP Nagar 3rd Phase and 7th Phase - [Specialized Rehabilitation Programs for Lasting Pain Relief](https://mytribe.in/_archbenguluru/clinical-pilates-guided-fitness/specialized-rehabilitation-programs) by Arch Physiotherapy & Fitness · Clinical Pilates & Guided Fitness · Visit Studio in Brookefield - [Mobility for Life: Build Pain-Free Functional Strength](https://mytribe.in/prashanthponnappa/strength-and-conditioning/mobility-for-life) by Prashanth Ponnappa · Strength and Conditioning · Sessions at Troop HQ Studio in Domlur; Home visits across Bengaluru - [Pain Relief and Corrective Movement Sessions](https://mytribe.in/darshanparwani/pain-management-corrective-exercise/pain-relief-corrective-movements) by Darshan Parwani · Pain Management & Corrective Exercise · Training at Richards Town studio and locations across Bengaluru - [Fix Pain and Improve Mobility with Movement Amendments](https://mytribe.in/rcgym_slimming__crossfit/online-fitness-nutrition-coaching/injury-prevention-pain-relief) by Rajneesh Choudhary · Online Fitness & Nutrition Coaching · Online coaching across India; In-person at RC GYM Health Zone, Sahibabad ## Book To book Academy of Strength, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%2C%20I've%20been%20dealing%20with%20some%20nagging%20pain%20and%20saw%20your%20corrective%20exercise%20library.%20I'd%20love%20to%20chat%20about%20a%201-on-1%20assessment.)