Injury Recovery & Pain Management
Pilates for Wellbeing, Lavelle Road| Pilates in Bangalore| Pilates Training | Pilates Classes
I help you fix pain by finding the real cause and using mobility, Pilates, and strength training instead of just treating where it hurts.
Pricing Guide
Full Body Diagnostic & Movement Screen
Structural Audit
- Postural Analysis: Static assessment of spine alignment, shoulder rounding, and pelvic tilt.
- Gait Analysis: Observation of walking patterns to detect ankle instability or hip dysfunction.
- Range of Motion Testing: Active and passive testing of end-range mobility in hips, ankles, and thoracic spine.
Functional Screening
- Loadless Testing: Execution of barefoot squats and lunges to identify compensation patterns.
- Trigger Identification: Isolating specific movements that cause pain to establish an immediate 'do not do' list.
Recovery Roadmap
- Condition Analysis: Technical explanation of the mechanical failures causing the injury.
- Timeline Estimation: Realistic projection of weeks required to reach pain-free status.
1-on-1 Rehab & Mobility Program (12 Sessions)
Hybrid Training
- Apparatus Work: Full usage of Pilates Reformer, Wunda Chair, and Cadillac Tower to train core stability without spinal loading.
- Strength Regression: Knees Over Toes style strength training tailored to rehabilitating specific joints.
- Mobility Drills: 15 minutes per session dedicated to specific joint mobilization using bands and blocks.
Expert Supervision
- Tactile Cueing: Hands-on correction of form to ensure exact muscle group firing.
- Barefoot Training: Coaching on foot mechanics and grounding to strengthen arches.
- Load Management: Progressive weight addition calculated strictly against pain thresholds.
Off-Floor Support
- Home Routines: Prescription of daily 5-10 minute drills to speed up recovery between sessions.
- Ergonomics: Adjustment advice for sleeping positions and workstation setups.
Assisted Stretching & Decompression Session
Manual Therapy
- Partner Stretching: Coach-applied pressure to push limbs into deep ranges of motion not achievable alone.
- Thoracic Release: Manual manipulation to open up the upper back and correct hunching.
- Joint Traction: Gentle pulling of hips or ankles to create space and relieve compression.
Soft Tissue Work
- Trigger Point Release: Targeted pressure using massage balls or elbows on glute and calf knots.
- PNF Techniques: Contract-relax protocols to rapidly increase flexibility range.
Setup
- Environment: Conducted on functional gym floor mats using yoga blocks and straps.
- Focus: Mechanical release and stiffness reduction rather than relaxation.
About Injury Recovery & Pain Management
The Why Behind Your Pain
I believe most pain is your body's way of waving a red flag because something else isn’t moving right. My main thing: don’t just chase the spot that hurts. I dig deeper for the real issue, like how tight hips can be the real reason for a cranky lower back. For me, pain isn’t a badge. It’s a clue.
What We Can Work On
- Back pain after too much sitting? We’ll work on true desk job back pain relief using posture fixes and movement routines.
- Knees feeling creaky or weak? I’ll help you build real stability and strength around the joint, with no shortcuts.
- Shoulders stuck or sore? We'll open up your range and get you moving easier.
- Got tennis elbow, tight hips, or weird aches? My approach: find the root cause and address it.
How We Get You Moving Better
- Mobility improvement exercises are a must. Expect drills with bands, foam rollers, and mobility tools.
- Classical Pilates for core strength—yes, the Reformer and Wunda Chair are in the mix.
- Functional strength for daily life using dumbbells, kettlebells, and bodyweight moves.
- Barefoot training. Yep, shoes off. Strong feet, strong body.
Real Talk
I don’t believe in pushing through sharp pain. We focus on consistency, not just intensity. The boring stuff—mobility and balance—makes a real difference. Balance is key. I’m not giving up my curd rice or puris, and you shouldn’t give up living either.
Meet your Expert
Prashanth Ponnappa
30 connects in last 3 months
My Story
Most folks spot me in the gym and think I eat, sleep, breathe weights. Truth is, my love for movement started ages ago—basketball, rugby, karate (yeah, black belt). Fitness for me is more about moving well than just lifting big. Also, I’m that guy who’s loyal to Airlines Hotel in Bangalore—20 years of dosa, vada, coffee. I rate cheesecakes, wear weird socks, and once rocked Coorg attire like it was Met Gala. Fitness is serious, but I’m not always.
My Work
What I offer - Classical Pilates, CrossFit L2, strength & conditioning, mobility for knee pain, and pain management.
How I train - No 'no pain, no gain' drama. We build strength with mobility first. Listen to your body, not just grind.
Who I work best with - If you want HYROX training or just want to climb stairs pain-free, and enjoy fun fitness sessions, I’m your guy.
Session vibes - You’ll sweat, you’ll laugh. I push hard but keep it real—plus, I know where to get epic pizza.