--- title: "Hands-On Flexibility & Mobility: Improve Range of Motion in Dwarka" description: "Build real, functional range of motion at The Fitness Box. Our hands-on flexibility and mobility training uses PNF stretching and dynamic drills to prevent injury and boost your strength training performance in Dwarka." canonical: https://mytribe.in/coach_neeraj/yoga-mobility/hands-on-flexibility-mobility last_updated: 2025-09-16 --- # Hands-On Flexibility & Mobility: Build Real Range of Motion Tribe Verified · Functional mobility training, Dwarka Sector 7. By [Neeraj Rajput](https://mytribe.in/coach_neeraj) · At The Fitness Box and Get Fit Gym in Dwarka · ₹2,000 per month (estimate) Part of [Yoga & Mobility](https://mytribe.in/coach_neeraj/yoga-mobility). [View full gallery](https://mytribe.in/coach_neeraj/yoga-mobility/gallery) Stiffness isn't just age; it’s a sign your foundation needs work. We don't just stretch here. We build functional range of motion so you can train harder and move without pain. ## Photos and videos - [Video: This is a look into our dedicated Mobility class. We use tools like light plates to actively increase your shoulder and joint range of motion. This is essential work for anyone who lifts weights or wants to move without pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f3acb23-953f-4635-bb60-18a58ddcb2a9) - [Video: Here, I am providing assisted PNF stretching to help a client improve their hamstring and lower back flexibility. We follow this with dynamic drills to ensure the new range of motion is functional and active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d023760-7241-416c-a50c-3e1dafc3fb12) - [Video: This is what my training is all about. We build functional speed and agility, then we go deep into mobility work to unlock your body's true potential. I am hands on, ensuring you get the right stretch safely to increase your range of motion and prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b678fc4-878c-4a78-b2ab-a8349e609957) - [Video: I believe in pushing your limits, but always with the right technique. Here you can see our members working on advanced poses like headstands and deep forward folds, along with hands on assistance to improve flexibility against a wall. This is how we build real, functional flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79004fce-520e-464e-9546-8c2da0285237) - [Video: From group mobility work to one on one coaching for skills like the handstand, I am always there to guide and support. My goal is to make you a better, more capable athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c2deee-015e-401e-a7ee-830aaea65658) - [Video: We use every tool available, including the CrossFit rig, for deep, effective stretches. This shows a group of members working on opening up their shoulders and lats, which is crucial for overhead lifts and overall posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ccdb93f-06d4-4250-9e92-872cb5eddde3) ## About Hands-On Flexibility & Mobility Forget standard stretching where you zone out. We use PVC pipes, light plates, and heavy-duty bands to load your joints, forcing them to open up under control. I personally guide your movements, using PNF (Proprioceptive Neuromuscular Facilitation) techniques to safely push your limits, because real flexibility is about being able to move freely under load, not just touching your toes. ### Why You Need This If you are a lifter, a CrossFit athlete, or someone stuck at a desk for ten hours a day, your joints are likely locking up. Most people treat stretching as an afterthought, but here, it is the foundation. If you cannot get into a proper squat or overhead position, you are not just missing out on performance; you are setting yourself up for an injury. ### The 'Dawai' Philosophy I call this my 'dawai' (medicine). It isn't a luxury session where you relax on a mat for an hour. We use active recovery techniques to flush out lactic acid and reset your nervous system. Whether it is using the CrossFit rig to decompress your spine or manual manipulation to fix tight hips, the goal is simple: make you a more capable athlete. ### What To Expect at The Fitness Box We train in an industrial setup in Dwarka Sector 7. No air conditioning, no fluff, just raw focus. The group mobility classes are high-energy and follow a structured flow, but I am always walking the floor to correct your posture. If you are a beginner, we start with the basics to get your range of motion back. If you are an athlete, we use this time to bridge the gap between your current limits and your next personal best. ### Key Focus Areas * **Active Recovery:** Flushing out fatigue after heavy strength days. * **Injury Management:** Targeting tight shoulders and lower backs caused by sedentary habits. * **Advanced Prep:** Working on depth for deep squats, cleans, or gymnastics work. Come ready to put in the work. Real results require real effort. ## About Neeraj Rajput Gym isn't just iron for me; it is therapy. I am Neeraj, and at The Fitness Box, we don't believe in soft training. I push you to find the strength beneath the discomfort, because that is the only way to build a mindset that moves mountains. [See all of Neeraj Rajput's services](https://mytribe.in/coach_neeraj) ## More from Yoga & Mobility by Neeraj Rajput - [Featured](https://mytribe.in/coach_neeraj/yoga-mobility/featured) - [Group Yoga: Energy and Flow](https://mytribe.in/coach_neeraj/yoga-mobility/group-yoga-energy-and-flow) - [Yoga for Athletes: Strength & Recovery](https://mytribe.in/coach_neeraj/yoga-mobility/yoga-for-athletes-strength-recovery) - [Advanced Skills & Gymnastics](https://mytribe.in/coach_neeraj/yoga-mobility/advanced-skills-gymnastics) - [Our Community: The Fitness Box Vibe](https://mytribe.in/coach_neeraj/yoga-mobility/our-community-the-fitness-box-vibe) - [The Philosophy: More Than a Workout](https://mytribe.in/coach_neeraj/yoga-mobility/the-philosophy-more-than-a-workout) ## More services by Neeraj Rajput - [Strength & Weightlifting](https://mytribe.in/coach_neeraj/strength-weightlifting) - [CrossFit Coaching](https://mytribe.in/coach_neeraj/crossfit-coaching) - [Fitness Transformation Programs](https://mytribe.in/coach_neeraj/fitness-transformation-programs) ## Similar work from other experts - [Mobility, Flexibility & Flow Training](https://mytribe.in/zum_nitya/personal-training/mobility-flexibility-flow) by Nitya Paliwal · Personal Training · Personal training sessions across Noida and Greater Noida - [Move Better, Recover Faster: Mobility Training](https://mytribe.in/kamalboxerofficial/personal-training/move-better-recover-faster) by Kamal Singh · Personal Training · Trains at BoxCrossFit in Mayur Vihar; Travels to clients across Delhi NCR - [Mobility and Joint Recovery Training](https://mytribe.in/comm0ngirl_/functional-training-injury-rehabilitation/mobility-recovery) by Deepa Chaudhary · Functional Training & Injury Rehabilitation · Available online and at your preferred location across Delhi NCR - [Active Mobility and Flexibility Coaching in Bengaluru](https://mytribe.in/coach_stache/functional-strength-mobility-coaching/active-mobility-flexibility) by The Troop Fit · Functional Strength & Mobility Coaching · Available Online & at Studio in Domlur, Bengaluru - [Flexibility and Mobility Training](https://mytribe.in/shantha_athlete/online-personal-training/flexibility-mobility-yoga) by Shantha Murthy · Online Personal Training · Virtual training sessions available online - [Foundational Strength & Mobility for Injury-Free Performance](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/foundational-strength-mobility) by Paridhi Ojha · Specialized Strength & Conditioning · Available online and at clinic in Greater Kailash-1, New Delhi ## Book To book Neeraj Rajput, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20%26%20Mobility%20by%20Neeraj%20Rajput.) 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