Therapeutic Exercise & Injury Prevention
I help you recover from injuries and prevent pain using Pilates-based exercises that focus on real-life movement, so you can move better and stay active without quick fixes.
Pricing Guide
Corrective Group Pilates Membership
Class Structure
- Frequency: Access to 3 sessions per week (Monday, Wednesday, Friday schedule).
- Batch Size: Small groups limited to 8 to 12 participants to ensure individual spotting and correction.
- Levels: Mixed ability classes with mandatory regressions provided for participants with existing back or knee issues.
Props & Equipment
- Included Props: Usage of Magic Circles (Pilates Rings), Resistance Bands for deep stretching, and Light Dumbbells for functional loading.
- Mat Work: Focus on body weight management and floor based spinal articulation exercises.
Therapeutic Focus
- Themes: Rotating focus areas including Back Care, Hip Mobility, and Core Stability.
- Methodology: Emphasis on lateral breathing and control rather than high intensity reps.
- Community: Access to client community events and group challenges.
Private Rehabilitative Session (Equipment Based)
Assessment & Customization
- Initial Screening: Detailed postural analysis and range of motion testing (e.g. checking knee flexion degrees post TKR).
- Tailored Programming: A bespoke workout plan designed specifically around injuries such as Slip disc, ACL or Meniscus tears, and Arthritis.
Equipment & Techniques
- Apparatus Usage: Full access to specialized studio equipment including the Pilates Reformer, Cadillac Tower, and Wunda Chair.
- Manual Therapy: Hands on tactile cuing and assisted stretching by the instructor to ensure safety and depth of movement.
- Micro Correction: Intense focus on invisible movements like pelvic placement and spinal articulation.
Studio Experience
- Privacy: Dedicated slot in the studio ensuring no distractions.
- Environment: Climate controlled, mirrored studio with wood flooring.
3 Hour Joint Recovery Workshop & 40 Day Plan
Session Structure & Duration
- Format: One time intensive group clinic focusing on a specific joint issue.
- Duration: 3 Hours of contact time.
- Batch Size: Limited cohort (typically 10 to 15 participants) to ensure individual form correction.
Core Content & Methodology
- Educational Module: Deconstruction of root causes of pain (e.g. weak glutes causing knee pain).
- Practical Drills: Muscle activation for dormant support muscles and mobilization techniques using foam rollers.
- Prop Usage: Instruction on using yoga blocks and towels for modifications.
The 40 Day Recovery Protocol
- Take Home Plan: A structured, day by day exercise chart provided as a digital or printed handout.
- Accountability: Inclusion in a private tracking group with 40 days of remote monitoring and nudges.
- Access: Direct access to the instructor for Q&A regarding pain flare ups during the 40 days.
Facilities
- Venue: Conducted at premium community clubs or the studio.
- Equipment Provided: Mats and props provided for the duration of the workshop.
About Therapeutic Exercise & Injury Prevention
Why I Do What I Do
It's not about chasing random fitness goals. I care about helping you move freely so you can actually enjoy your life - running around with your kids, tackling stairs, or just living without constant pain.
How I Work
I use Pilates for injury recovery and to make your body stronger where it counts. My focus is always on functional movement for knee pain and back aches, but honestly, it's about the full body. If you’re dealing with nagging pain, just had surgery, or want to move better for years to come, my approach is practical and sustainable.
- Low-impact, joint-friendly workouts
- Strengthen glutes, quads, hamstrings, and especially your core
- Focus on quality, not just reps - body awareness is everything
- Suitable for anyone: runners, desk job folks, post-surgery patients, or just if you want your body to last
What To Expect
Lot of real talk and no quick fixes. If you stick with it, you’ll notice less pain and more confidence in your movement. My people have gone from struggling with basic stuff to climbing 3500+ steps pain-free. Humko bhi celebration chahiye na? (We deserve a celebration too, right?)
The Results
- Chronic back pain? Gone for many of my clients
- Runners ditching knee braces
- Post-surgery folks moving better than before
If you want to build real, lasting strength and keep injuries at bay, let’s do this together.
Meet your Expert
Prajakta Date
13 connects in last 3 months
My Story
Hey, I'm Prajakta. Been a Pilates coach since 2011, and honestly, fitness for me is about feeling good, not just looking good. My tribe – my Pilates gang – they mean the world, and yes, we train hard but also sneak in those lunch outings. Celebration toh mangta hai! (Celebration is a must!) I’m a mom, a wife, and I keep it real – struggles and all. I learn, mess up, try again. Even took a solo trip to Greece! This is my passion, not just a job.
My Work
Group & Personal Pilates Training - I teach Mat Pilates for beginners and Reformer Pilates classes, plus HIIT, Functional Training, and Yoga.
Specialised Workshops - I run knee strengthening workshops and sessions for back care. Also do corporate wellness Pilates.
My Approach - Fitness is about progress, not perfection. We focus on form, control, and low-impact core training.
Class Vibe - It’s a supportive community. We move together, laugh, work hard, and everyone feels included.