--- title: "Corrective Exercise & Performance Coaching for Pain-Free Mobility - mytribe" description: "Struggling with post-injury pain or desk job stiffness? Our corrective exercise & performance coaching helps you recover and move better. Get a functional fitness assessment and personalized plan from an injury recovery specialist. Book your session today!" canonical: https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching last_updated: 2025-09-12 --- # Corrective Exercise & Performance Coaching in Bengaluru By [Praveen KA](https://mytribe.in/fitnesscoachpraveen007) · I help you fix joint stiffness and recover from injuries using Indian club training and step-by-step routines, mixing traditional tools with modern movement science. ## Locations Online, Studio in Bellandur & Home visits in Bengaluru & Kerala ### Travels to - Home visits across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) - Sessions available across Kerala (Kerala, Kerala, India) ### Visit at - Rehab sessions at Callipers Fitness, Bellandur (coaches near HSR Layout, Agara Lake, Marathahalli, Koramangala, Whitefield, BTM Layout) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Bio-Mechanical Assessment & Movement Screen Diagnostic session combining Stance Health technology with manual screening to identify injury root causes. Typically ₹3,000-4,500 Per Session (estimate) #### **Technology Aided Testing** * **Gait & Impact Analysis:** Lab analysis of walking and running patterns to detect impact anomalies. * **Strength Profiling:** Isokinetic strength testing using NordBord to identify muscle asymmetries. * **Force Output:** Peak force testing to measure explosive power capabilities. #### **Functional Movement Screen** * **Manual Mobility Check:** Assessment of joint range of motion targeting shoulder mobility and hip flexors. * **Indian Club Diagnostic:** Using light 500g or 1kg Teardrop Clubs to test rotational flexibility. * **History Review:** Discussion on past traumas and lifestyle factors. #### **Consultation Deliverables** * **Problem Identification:** Diagnosis of conditions like Frozen Shoulder or Scapula Lock. * **Roadmap Creation:** Verbal outline of the required corrective program timeline and milestones. ### Remote Indian Club & Corrective Coaching Online coaching focused on mastering Mugdar and Gada techniques with video form review and customized programming. Typically ₹6,000-9,000 Per Month (estimate) #### **Programming & Review** * **Customized Plan:** Training schedule tailored to available home equipment. * **Form Correction:** Analysis of client submitted videos with audio and visual feedback. #### **Virtual Interaction** * **Live Connect:** Periodic video calls to teach new patterns and troubleshoot flows. * **Skill Progression:** Structured path from Beginner Teardrop clubs to Advanced Heavy Gada techniques. #### **Prerequisites** * **Equipment:** Client must own or purchase Mugdars or Indian Clubs. ### Performance S&C & Warrior Flow Training Advanced 12-session monthly conditioning blending HIIT with traditional Indian martial arts tools like Gada and Samtola. Typically ₹14-18K Per Month (12 Sessions) (estimate) #### **Functional Strength Program** * **Frequency:** 12 sessions per month. * **Style:** High intensity interval training combined with traditional flow. * **Drills:** Agility ladder work and reaction training for athletic performance. #### **Traditional Equipment** * **Heavy Club Work:** Progression to heavy Bhim Gadas and Samtola for grip strength. * **Shena Board:** Traditional pushup variations for upper body hypertrophy. * **Flow Choreography:** Complex rotational flows with Karlakattai for coordination. #### **Modern Integration** * **Lifts:** Integration of dumbbells and pull up bars. * **Metrics:** Monitoring vertical jump and peak power output. ### Corrective Rehab & Pain Management Program Specialized 12-session monthly recovery program for post-injury rehab and chronic pain relief. Typically ₹18-24K Per Month (12 Sessions) (estimate) #### **Personalized Recovery Training** * **Frequency:** 12 sessions per month (3 sessions per week). * **Duration:** Approx 60 minutes per session. * **Supervision:** Dedicated attention to monitor micro movements and prevent incorrect loading. #### **Corrective Modalities** * **Rotational Rehab:** Introduction to lightweight Mugdars (1kg to 3kg) to restore joint fluid circulation. * **Mobility Drills:** Protocols for Frozen Shoulder and Scapula Lock including wall slides and thoracic opening. * **Core Stability:** Low impact core burners and plank variations for spine protection. #### **Progress Tracking** * **Tech Analysis:** Periodic re-testing using clinic equipment to measure strength imbalances. * **Ergonomics:** Guidance for desk work posture to manage pain between sessions. ## About Corrective Exercise & Performance Coaching Fitness has been my thing for over two decades, but it’s not just about lifting heavy anymore. As a true Thrissurkaran, I mix our local traditions with modern science for real results. ### What I Do Differently - I help people who feel stiff from sitting all day. If your shoulder's stuck or your back’s tight, I use rotational drills and Indian club training like Mugdar and Karlakattai to unlock those joints and get you moving again. - If you’re recovering from injuries like frozen shoulder or ACL tears, I design simple, effective plans for you. My shoulder mobility exercises and ACL recovery training are tried and tested, not just theory. - Been out of action for a while and want to get back? I create step-by-step routines so you don’t injure yourself again. ### For Athletes & Everyday Movers Whether you’re a runner at 73 or a young badminton champ, I tailor sports-specific strength coaching to boost your performance. We’ll work on agility, power, and the stuff your sport really needs. ### How I Work - Mix of old-school Indian tools and modern corrective drills. If something’s off in your movement, I’ll spot it and fix it. - Functional movement assessment with tech support for those who want data-driven progress. - Training happens in Bangalore, Kerala, or online. Just bring your body and some energy, and we’ll start from there. ## Highlights Browse through Praveen KA's best work. ### [Featured](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/featured) - [Video: This is the power of traditional Indian training. I use tools like the Mugdar, or Gada, to build real strength, not just for show. The movements you see here are a complete workout for the shoulders, back, and core, all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb87212-4da0-4063-83fe-c94c4c486ff1) - [Video: Listen to my client Pallavi's story. Before starting with Mugdar training, she had trouble lifting her arms, but now her shoulder flexibility has improved so much. This is a great example of how we fix stiffness from old injuries or daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1cbdb39-f35c-40f4-ab30-aeedb2ae7fe4) - [Video: If you work on a laptop all day, this is for you. Jaydeep, one of my clients, shares how Mugdar exercises helped him get rid of a painful nerve cramp in his hand almost instantly. This kind of rotational movement is something we miss in our modern lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8543315-ef5c-47be-a344-e7182d2036be) - [Video: Age is just a number. Here I am training a 73-year-old professional runner, helping him with strength and conditioning. No matter your age or fitness level, I can create a plan to help you reach your goals safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2719cfe6-410e-42c6-a118-7b52eac84bf9) - [Video: This is a Gada flow that challenges balance, coordination, and strength all together. It looks like a dance, but it is a powerful conditioning drill that builds a strong and stable body from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3432c48-6b05-4753-b234-434e8d2c6ef1) - [Video: In my workshops, I explain why these movements are so important. If you have a sitting job, your shoulders don't get the rotation they need. I teach how Indian clubs help unlock the shoulder joint and improve mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fbbf589-b1eb-4b4c-ae1e-0b43c431002b) - [Video: Fitness is also about balance and control. Here I am doing a pistol squat on a medicine ball, an advanced exercise that tests single-leg strength and core stability. I mix modern drills like this with traditional methods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d783f4ce-4040-4893-ac91-248c8e0fc515) - [Video: This client came to me with a scapula lock and frozen shoulder. After three months of consistent training with a proper rehab plan, she is now strong enough to do hanging leg raises and pushups. It shows that with the right exercises, recovery is possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8bf894e-b0b5-4f8e-b158-8f48067a5c56) ### [Ancient Indian Fitness: Mugdar & Gada](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/ancient-indian-fitness-mugdar-gada) - ![This is my collection of Indian clubs and Mugdars. Each one has a different weight and shape, from lighter clubs for beginners and mobility work to heavier Gadas for building serious strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/984a35ee-fb1d-4bb3-a068-291a1cb178a1) - [Video: Here you can see a basic Gada swing combined with a lunge. This single movement works your legs, core, and upper body, building strength and coordination in a way that regular gym exercises can't.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88eaf982-8774-46c4-8252-4f6bc41511c2) - [Video: A simple morning flow with Indian clubs to get the body moving. These circular movements are perfect for warming up the shoulder joints and improving the mind-body connection to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0f5e367-ec0b-4d2c-9b9b-130146ad6097) - [Video: This is the Thoppai Karlakattai, also known as the "businessman's club" because it was traditionally used to fight belly fat from sitting too much. Here we are unboxing a new one and trying some basic swings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49e1b957-11c7-4e6a-88f6-c63d5447308a) - [Video: Here is my client Nupur combining balance training with Indian club swings. Standing on a medicine ball while swinging the club requires immense core control and focus, taking functional fitness to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6c7470-cf12-4162-86d9-e4e9ff5cab5a) ### [Real Results from My Clients](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/real-results-from-my-clients) - [Video: Here are some reviews from people who attended my workshops. They talk about how the sessions were informative and how they felt a real difference in their arms and shoulders after just one class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85151373-c812-4a8b-8c46-d520316f08c6) - [Video: Many people are hesitant about online classes, but one of my clients explains why it's a great option. You can learn from the best trainers no matter where you live and get consistent practice even with a busy schedule.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66e16fc0-b33f-41f7-a2dc-2309976c7aec) - [Video: My client sent me this video from his trek in the Swiss Alps. He thanked me for the endurance training that helped him hike at high altitudes where there is less oxygen. It's proof that our training prepares you for real-life adventures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7f30468-a8dc-4868-b705-c1247bf251eb) ### [Injury Recovery & Corrective Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/injury-recovery-corrective-coaching) - [Video: This video shows some of the best mobility exercises I use for clients with frozen shoulder or a locked scapula. We use wall slides and thoracic rotations to gently restore range of motion and reduce pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30bf94fc-7d42-441b-a67d-ba6bf353176b) - ![I am always learning so I can help my clients better. This is a certificate from a recent ACL rehabilitation webinar I attended to make sure my recovery plans use the latest and most effective techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/481fba15-b27e-4b73-9f64-eea3ffa9afc1) ### [Strength & Conditioning for Athletes](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/strength-conditioning-for-athletes) - [Video: I am very proud of my client Abhinav, who became the U15 South Asian badminton champion. This video shows some of the agility and strength drills we do to improve his on-court performance and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16d2feb7-49db-4a97-ae74-a1cd00a59f77) ### [Functional Strength & Conditioning](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/functional-strength-conditioning) - [Video: This is a flying pushup, an explosive calisthenics exercise that builds serious upper body power and chest strength. It's about pushing your limits and mastering control over your own body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77757dc1-b657-41f3-a4db-0abe34607806) - [Video: This is a clip of an Animal Flow routine, a ground-based movement practice that combines elements of yoga, gymnastics, and breakdancing. It is amazing for improving mobility, flexibility, and total body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c25a1e59-eb54-44e5-81d2-893cf0c553c2) - [Video: Here, my client is practicing squats while balancing on a medicine ball. This is an advanced drill that forces the core and stabilizer muscles to work overtime, improving balance and leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/698dcca5-d40c-43b5-b9fe-03455a4ca3e0) - [Video: A challenging pushup variation that moves into a side plank with rotation. This exercise is great for building core strength, shoulder stability, and obliques all at the same time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b8eb376-907d-4044-84f2-b6774b63cbf1) - [Video: This is a demonstration of different pushup variations, including a handstand pushup. Changing your hand position challenges your muscles in new ways and helps build well-rounded upper body and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/527487fe-7c1a-4121-9eb6-923fa4a7f243) - [Video: Here is a dynamic pushup variation using a stepper for an added challenge. This plyometric movement builds explosive power in the chest and shoulders while also engaging the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32932763-8de0-4879-aeba-cc8313c74f14) - [Video: This video shows a client working through a routine focused on mobility and core strengthening. We are doing exercises like spider-man pushups and leg raises to build a strong foundation for all other movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcf1c0f0-54b8-47d8-b814-fa25e9224559) - [Video: This is my client Jose, a real powerhouse, going through a high-intensity interval training (HIIT) workout. We mix dumbbell exercises, bodyweight drills, and core work to build incredible endurance and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7db9667d-7e53-4973-97dc-41b7c4c969e9) ### [My Workshops & Fitness Community](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/my-workshops-fitness-community) - ![My partner Jyothi and I are ready for a workshop, with all our Indian clubs and Mugdars lined up. We started this journey to share our love for this ancient art form with as many people as possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6de3edeb-b51f-4c09-9d49-b2472ffceceb) - ![Here I am during our first workshop, explaining the history and benefits of Indian club training. It was a dream come true to see so many enthusiastic people ready to learn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c37a9b3-a6a5-4b83-946a-b955e79e1001) - ![My partner Jyothi leading a session at our workshop in Bangalore. We guide our participants through each movement to make sure they learn the correct form safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dea886c-f8ac-4eb9-b9cf-44e71ee54678) - ![Receiving a certificate of participation at a Silambam workshop in Palakkad. It was a great opportunity to learn Kuthuvarisai, a traditional fighting technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c394ce83-cbb4-4ebf-aac5-bd23361da729) - ![A group photo with my master and fellow participants at the Bodhi Kalari Centre after the Silambam camp. Learning from others is a big part of my journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e298ccf6-e3de-4b88-82ea-a62fb854924b) - ![The Bodhi Kalari Centre in Alathur, Palakkad, where I attended a one-day training camp for Silambam. It is important to learn these arts in a traditional setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87f19777-fc21-4b14-83e3-316ad9711162) - ![I was invited to give a talk on fitness awareness for the NSS campaign at SN College. It is great to connect with young people and discuss how to build healthy habits for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a509a226-684f-42d6-b79e-f78cc9eefe1b) - [Video: I had a great opportunity to work as a fitness choreographer for a new Cult.fit ad shoot in Bangalore. Here you can see me guiding an actor on the correct form for a kettlebell swing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b1f7dcd-f7f3-40c7-9757-cebfc6b1a7cb) ### [My Story & Certifications](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/my-story-certifications) - ![This photo takes me back 23 years. This was when I won the best lifter award in the state championship at both the sub-junior and junior levels. This is where my passion for strength training began.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da3aba87-5c2f-45bf-afb4-324d5f294fb8) - ![I am proud to have received my Indian Club and Mace Instructor Certification from Tagda Raho. This certification was a dream come true and helps me teach these traditional arts with proper technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11adec7e-f2f3-463a-b8b2-a989f39a91be) - ![This is my participation certificate from a one-day Silambam training camp organized by the Silambam Association of Palakkad. I believe in constantly learning and adding new skills to my coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/359d10b0-fe8b-484a-8dde-878477b38396) ## Meet your expert [Praveen KA](https://mytribe.in/fitnesscoachpraveen007) ### My story We’re true Thrissur folks, Kerala runs in our blood. My own fitness story? Started 23 years ago, best lifter award, Bruce Lee fan since childhood (yes, I still have those action figures). Life’s not a straight line, had my share of falls, but always getting back up. Family, Onam, Vishu, even those wild festival dances - that’s us. Fitness isn’t just a job, it’s what keeps us moving, laughing, living. ### My work - **What We Do**: Personal training, fitness choreography, yoga, Crossfit, calisthenics, injury rehab, water healing therapy, and our favourite - Mugdar and Indian club workouts. - **Ancient Warrior Workouts**: We teach Mugdar workout classes and Indian club training. Great for desk job folks - brings back shoulder movement, strength, and brain coordination. - **Workshops & Classes**: Join our functional mobility workshops in Bangalore or Thrissur, or online. We come to your group too. Just start, doesn’t matter how. - **All Ages Welcome**: Fitness is for everyone - from 8 to 80. We help you build up, step by step, no matter your starting point. ## More services from Praveen KA - [Personal Training](https://mytribe.in/fitnesscoachpraveen007/personal-training) · ₹700-1,800 per session (estimate) - [Indian Club & Mace Training (Mugdar & Gada)](https://mytribe.in/fitnesscoachpraveen007/indian-club-mace-training-mugdar-gada) · ₹800-1,800 per person per workshop (estimate) ## Experts similar to Praveen KA on mytribe - [Injury Recovery & Pain Management by Prashanth Ponnappa](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management) · ₹1,200-2,500 per session (estimate) · Troop HQ- Fitness Studio - [Injury Recovery & Corrective Exercise by Manish Naren](https://mytribe.in/sixfootninja/injury-recovery-corrective-exercise) · ₹1,000-2,200 per session (estimate) · Basebell - Strength and Rehab - [Post-Rehab & Corrective Exercise by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/post-rehab-corrective-exercise) · ₹900-2,000 per session (estimate) · Cult HSR 14th Main | Best Fitness Center in HSR 14th Main, Bengaluru (Dance, Boxing, Strength Training, Book a Free Trial) - [Injury Recovery & Corrective Exercise by A3 Performance](https://mytribe.in/a3performancebangalore/injury-recovery-corrective-exercise) · ₹1,000-2,200 per session (estimate) · A3 Performance - [Injury Rehabilitation & Corrective Exercise by Academy of Strength](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise) · ₹800-2,000 per session (estimate) · Academy of Strength - [Injury Prevention & Corrective Exercise by Ranit Roy](https://mytribe.in/thisanimal_lifts/injury-prevention-corrective-exercise) · ₹800-2,500 per session (estimate) · Delhi - [Injury Rehabilitation & Corrective Exercise by Sufiyan](https://mytribe.in/iamsufi007/injury-rehabilitation-corrective-exercise) · ₹1,200-2,500 per session (estimate) · Stretch Pilates and Wellness - [Yoga & Calisthenics by Sudheer Suvarna](https://mytribe.in/liftwithsudheer/yoga-calisthenics) · ₹800-2,500 per session (estimate) · Dubai - [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 - [Personalized Yoga Coaching by Praveen](https://mytribe.in/teacher_praveen/personalized-yoga-coaching) · ₹700-1,500 per session (estimate) · Bengaluru - [Pain & Injury Management by Habit Fitness](https://mytribe.in/_habit_fitness_/pain-injury-management) · ₹1,000-2,500 per session (estimate) · Habit Fitness - [Functional Strength & Mobility Coaching by The Troop Fit](https://mytribe.in/coach_stache/functional-strength-mobility-coaching) · ₹1,000-2,500 per session (estimate) · Troop HQ- Fitness Studio ## Book To book Praveen KA, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Corrective%20Exercise%20%26%20Performance%20Coaching%20by%20Praveen%20KA.)