Physio-Led Pain Relief & Corrective Exercises
Living with chronic pain or stiffness? I combine my 9 years of physiotherapy expertise with corrective yoga and Pilates to help you recover safely. These sessions are about understanding your body's mechanics and fixing the root cause of your discomfort.
Pain between your shoulder blades, known as rhomboid pain, is very common, especially if you sit at a desk. This seated stretch helps to release tension in the rhomboid muscles and improve thoracic spine mobility for lasting relief.
Pain on the inside of your knee can often be traced back to weak hip muscles, causing your knee to collapse inward. I teach strengthening exercises for the external rotators of the hip, using resistance bands to build stability and take pressure off the knee joint.
If you're dealing with sciatica, you know how frustrating that pain can be. I use targeted movements like nerve flossing and gentle hip trusts to help elongate the sciatic nerve and relieve pressure. My approach is to address the root cause, not just the symptoms.
If you feel pain in the front of your knee during squats or even while sitting, it could be tendon irritation. This banded exercise helps the knee joint glide correctly, relieving pressure. We focus on activating the quadriceps to support the knee properly.
Numbness or tingling in your hand can sometimes come from nerve tension in your neck and shoulder. This is a median nerve stretch, a gentle way to mobilize the nerve and reduce symptoms. It's important not to overdo this one, just a few seconds is enough.
Did you know that your shoulder pain might be related to a stiff mid-back? Improving your thoracic spine mobility with rotational exercises like this one can free up your shoulder joint and significantly reduce discomfort.
Lower body pain when walking or standing for long periods can have many causes. These movements, including hip airplanes and Romanian deadlifts, are designed to improve hip mobility and strengthen the glutes and hamstrings, which provides better support for your entire lower body.
About this collection
Most fitness routines ignore the root cause of chronic pain. In my sessions, we won't do endless reps. Instead, we use specific props and targeted movements to ensure you are engaging the right muscles, like strengthening your external rotators to stop knee pain or using nerve flossing to ease sciatica. We will find exactly where you are stuck and move forward from there.
Why Physio-Led Corrective Exercise?
When you are dealing with injury or chronic pain, standard fitness classes can actually make things worse. My approach is entirely different because it is rooted in clinical physiotherapy. Whether you are dealing with tech neck, recurring lower back pain, or nerve-related issues like sciatica, we do not guess. We assess.
Targeted Relief
- Sciatica & Nerve Issues: We focus on elongating the nerve through gentle gliding movements, not just aggressive stretching, which can irritate the area further.
- Knee Rehabilitation: Often, pain on the inside of the knee stems from weak hip muscles. We use resistance bands to strengthen your rotators, ensuring your knee tracks correctly during every squat or walk.
- Shoulder & Upper Back: Desk work often leads to rhomboid pain between the shoulder blades. We use thoracic mobility drills to unlock the stiff mid-back and take the load off your shoulder joints.
My Process
You will not find generic routines here. In a private session, we start by checking your range of motion and spinal alignment. We use yoga as a tool for recovery, incorporating props like blocks, straps, and wall ropes to ensure you get the depth you need without straining your joints. If you are unsure where to start, book a clinical assessment, and let us get a clear picture of what your body actually needs.
Sara Najafi
Hi, I'm Sara. I am a physiotherapist first, but I believe movement is the best medicine. I love seeing the moment it clicks for my clients when they realize they can move without pain. Let’s work together to fix the root cause, not just cover up the symptoms.
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