---
title: "Corrective Exercise for Posture Correction & Pain Relief - mytribe"
description: "Struggling with chronic pain or poor posture? Our expert-led corrective exercise program uses Pilates for rehabilitation to target low back pain, scoliosis, and stiffness. Regain strength and live pain-free. Find your expert in Delhi on Tribe."
canonical: https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management
last_updated: 2025-09-25
---

# Corrective Exercise & Pain Management in Delhi Ncr

By [Saurabh Dwivedi](https://mytribe.in/saurabhdwivedi7) · I help you fix back pain, posture issues, and scoliosis with custom corrective exercises and Pilates, so you move better and feel less pain.

## Locations

Studio in Hauz Khas & At-home sessions across Delhi NCR

### Travels to

- At-home sessions across Delhi NCR (National Capital Region, National Capital Region)

### Visit at

- Studio at Hauz Khas, Delhi (sessions available near Green Park, Safdarjung Enclave, Malviya Nagar, South Extension, Defence Colony, RK Puram)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Small Group Reformer Class

Semi-private training (1:5 ratio) on the Reformer targeting general posture correction and core strength.

Typically ₹1,500-2,200 per person / per class (estimate)

#### Station Access
*   **Reserved Machine:** Guaranteed spot on a Pilates Reformer for the entire session.
*   **Ratio:** Small group setting (capped at 5 participants) ensuring manageable instructor supervision.

#### Class Structure
*   **Unified Sequence:** Structured flow targeting common posture issues like tight hips and rounded shoulders.
*   **Verbal Guidance:** Instructor provides auditory cues and demonstrations for form correction.
*   **Dynamic Flow:** Faster-paced session focusing on movement fluidity rather than frequent pauses for theory.

#### Routine Focus
*   **Core Stability:** Application of Contrology principles to build deep core strength.
*   **Active Mobility:** Incorporation of dynamic stretching moves like the Mermaid or Elephant.

### Private Corrective Reformer Session

Specialized 1-on-1 rehabilitation for spinal alignment and pain relief using Reformer and Cadillac apparatus.

Typically ₹2,800-3,800 per session (60 mins) (estimate)

#### Clinical Assessment
*   **Visual Scanning:** Analysis of spinal alignment to identify Kyphosis, Lordosis, or Scoliosis deviations.
*   **Pain Mapping:** Pre-workout discussion to identify specific pain points in lower back, neck, or knees.
*   **Biomechanics:** Education on movement patterns, thoracic extension, and core engagement.

#### Apparatus Access
*   **Primary Machinery:** Exclusive use of the Pilates Reformer for low-impact resistance training.
*   **Decompression Tools:** Usage of the Cadillac/Tower with push-through bars for spinal decompression.
*   **Props:** Integration of foam rollers, stability balls, and magic circles for isolation work.

#### Coaching Technique
*   **Tactile Cueing:** Hands-on adjustments to ensure neutral pelvis and correct muscle activation.
*   **Adaptive Intensity:** Workout intensity adjusted real-time based on daily pain thresholds and rehabilitation needs.

### Concierge Home Rehab & Training

Premium corrective service delivered at your residence for privacy using portable props or client-owned equipment.

Typically ₹4,500-6,000 per session (60 mins) (estimate)

#### Convenience & Privacy
*   **Doorstep Service:** Specialist travels to the client's residence within serviceable metro limits.
*   **Exclusive Attention:** Complete 1-on-1 focus in a private environment, suitable for mobility-restricted clients.

#### Equipment Setup
*   **Portable Kit:** Trainer provides TRX suspension trainers, resistance bands, foam rollers, and Pilates rings.
*   **Onsite Integration:** Expert programming on client-owned Reformer or Cadillac machines if available.

#### Functional Care
*   **Ergonomic Audit:** Assessment of home workspace setups to correct root causes of back pain.
*   **Manual Therapy:** Assisted PNF stretching and release work performed by the trainer post-workout.

## About Corrective Exercise & Pain Management

### What I Do

I'm here to help you stop settling for that everyday pain, whether it's a stiff back or just feeling tight from sitting all day. Health isn't optional for me - it's the only way. I use corrective exercise and pain management techniques to get you moving better and feeling good.

### Who It's For

If you:
- Have nagging back pain from WFH life
- Need help managing scoliosis with Pilates for scoliosis relief
- Struggle with bad posture (kyphosis) from too much desk time
- Are coming back from injury and want rehab that actually works
- Feel stiff and want to open up those hips or back

### How We Work

My approach is all about mindful movement, rooted in Contrology (the OG Pilates method). We stick to the basics: focus, control, breath, and flowing movement. The main goal? Build your powerhouse - deep core muscles for a strong, pain-free spine.

Every session is custom. I check your body's mechanics, target muscle imbalances, and use posture correction exercises. Expect a mix of unilateral work, spinal mobility drills, and functional movement therapy. You'll get pushed, but thoda push toh zaroori hai (a little push is necessary). 

I use reformers, foam rollers, stability balls, and more. Whether you join me at my Hauz Khas studio or want training at home anywhere in Delhi, you'll feel the burn but it's always precise and safe.

## Highlights

Browse through Saurabh Dwivedi's best work.

### [Featured](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/featured)

- [Video: Age is just a number when it comes to building a strong, healthy body. Here, I'm guiding a client through exercises on the reformer to specifically target and improve a kyphotic or rounded posture, proving that it's never too late to work on your fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c71af77e-8d80-47ec-b75d-98d43fc76786)
- ![A group of clients performing a synchronized lunge on the reformer. This exercise is excellent for building lower body strength, improving balance, and engaging the core, all key components of my group classes at the Hauz Khas studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acffd94f-4c4f-4509-897a-24756e5e9c42)
- [Video: Hands on guidance is key to ensuring proper form and preventing injury. In this clip, I am adjusting a client's alignment during a plank variation on the reformer to maximize core engagement and protect her lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34b45508-158d-4e93-b3bf-73dd357e6c9a)
- ![This graphic explains my approach to managing chronic low back pain, a common issue for many people working from home. I focus on correcting the root cause, which is often a biomechanical deficit due to core weakness, through targeted Pilates exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4665be59-9956-414d-a254-288a4c3b3d8e)
- [Video: Experience personalized Pilates training in the comfort of your own home. Here, I'm providing one on one support during a core and posture exercise on the Cadillac reformer, ensuring the client maintains balance and proper breathing technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/374e0d81-d6fc-49bb-856e-5280eeab568b)
- [Video: This is what advanced control and strength looks like. My clients are performing a challenging hanging exercise on the Cadillac, which requires immense core power, stability, and coordination, showcasing the aspirational goals we can work towards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/824de053-b47f-431d-b8b3-11c9b837c97c)
- [Video: This is a single arm back rowing exercise with a spinal twist. It's a fantastic unilateral movement that strengthens the rhomboids and lats while also helping to correct muscle imbalances in the back for better posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55e40a40-9b74-4c59-a6e3-ef6ec8cc7f6e)
- [Video: Here's a look at a full body workout in action. My clients are performing a dynamic movement on the reformer that combines strength, balance, and mobility, keeping the sessions engaging and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35648586-a333-441c-b6a9-f4652e26cd6a)

### [Pain Relief & Posture Correction](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/pain-relief-posture-correction)

- ![This infographic introduces how Pilates can be a powerful tool against scoliosis. I explain how this rehabilitation exercise can help manage symptoms by improving posture and strengthening the trunk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1f2ef33-403d-41a7-88e5-5728196e0f75)
- ![A detailed look at the impact of Pilates on scoliosis. The exercises improve flexibility, correct poor posture, and increase trunk range of motion, which are all backed by studies on symptom management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aad47573-3d11-4cc5-bda9-5cf3b480001f)
- [Video: A group of clients performs a back extension on a foam roller placed on the reformer. This is a great exercise to open up the thoracic spine and improve kyphotic posture, which is common from long hours of sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454bc837-3414-492c-ab17-3d70eeb36ee0)
- [Video: Here is a demonstration of a shoulder exercise combined with thoracic extension. This movement is specifically designed to increase mobility in the upper back and counteract the stiffness that comes from a sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87fa88ad-be49-43d3-8e9f-adaf245414ae)
- [Video: This video demonstrates a leg lowering exercise where clients are taught to stabilize their pelvis by placing their hands on the ASIS (anterior superior iliac spine). This technique is crucial for building deep core control and protecting the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b14008b3-dc8a-4981-9d15-aff02a67542a)
- [Video: This clip highlights a Pilates flow focused on lumbar-pelvis stability. The unilateral work, where one side of the body works independently, is essential for correcting muscle imbalances and building a truly strong core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23ef6425-2d41-48b0-b7b2-946b32978289)
- ![An overview of the core benefits of Pilates, rooted in Contrology. I break down how centering, concentration, control, and breathing all work together to activate your 'powerhouse' muscles for ultimate stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/774870dd-3055-4240-be60-962dba794fe9)

### [Group Reformer Classes](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/group-reformer-classes)

- [Video: You can hear me guiding the class to "push, go down, lift your leg". This is a glimpse into the verbal cues I use to ensure every client maintains perfect form and muscle engagement during a challenging glute and core exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e712143d-098d-4742-838f-5f581bab65c1)
- [Video: "Exhale and pull it. Breathe in. Good, breathe out." This clip shows the importance of synchronized breathing in my classes, which helps clients engage their deep core muscles and move with precision and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f130acf-b8c2-446b-91f7-744b8148ca21)
- [Video: Perfection is what we strive for in every movement. Here, clients are performing a synchronized leg extension, focusing on control and form to maximize the benefits of the exercise and build long, lean muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef2672e1-f0be-4cda-a93e-dd3c549f1e67)
- [Video: The short box series on the reformer is a classic Pilates sequence that deeply challenges the core. This video shows clients moving through different variations, targeting their abdominals and improving spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1c9f90c-f0ae-4299-a3aa-6d85bda4b313)
- [Video: This video shows a rowing with lunges variation. By adding a resistance band around the thighs, we increase the challenge on the glutes and outer hips, making it a powerful full body exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/025ac0ab-3284-4ca6-a3a5-4fb0b3e44c74)
- [Video: Using a rolling ball on the reformer adds an element of instability, forcing the core to work even harder. This exercise is excellent for building deep abdominal strength and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c040ca73-757a-4cee-8012-7376eadd6c2e)
- [Video: Oblique pulls on the reformer are fantastic for sculpting the waistline and strengthening the side body. Here, clients use a stability ball to support their form while engaging their obliques with control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4527d89-59cd-486e-bc8f-93cee5715552)
- [Video: This clip shows clients performing lateral lunges while incorporating shoulder strengthening with dumbbells. This compound movement is efficient, targeting multiple muscle groups at once for a comprehensive workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83b6e30e-5973-414f-a26e-7bec51c2ad80)
- [Video: I'm seen here providing a hands on correction to ensure proper squat form. My goal is to challenge my clients with exercises that improve balance, strength, and coordination in every session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72447892-24d2-4c71-ba56-a08def2dad52)
- [Video: This exercise requires a high degree of control and coordination. The client is using the reformer straps on her feet to perform complex leg patterns, which challenges both her mind and her core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b48d6e6-b9cf-4ead-902e-444986bd3c5c)
- [Video: Adding a stability ball to this core workout on the reformer increases the difficulty and requires greater engagement. It's a great way to keep the workouts fresh and challenge the muscles in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20c06440-7e3f-4bb0-9abb-8b92ebf5dce1)
- [Video: Here, clients are performing a leg strengthening exercise that incorporates a spinal twist with a dowel. This movement improves lower body strength, balance, and thoracic mobility all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab251efe-91ad-4a86-9aa7-d8af27ca6d50)
- [Video: A side mermaid stretch on the reformer box. This exercise is excellent for improving lateral flexion of the spine, stretching the obliques, and creating a sense of length through the entire side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1393be5c-a08d-4852-8d0b-b65fb7fce601)
- [Video: This clip captures the flow and grace of a group class. Clients are moving through a warrior lunge variation with a dowel, focusing on posture, breath, and control to build strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f209f91-2936-47da-9533-fdb7652bd0e3)
- [Video: A quick look at the variety of exercises in a single session. From stability work with a ball to lunges and stretches, my classes are designed to keep you moving and engaged from start to finish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba8d6672-174f-45a9-a264-5ad8abd6c398)

### [Personal Training: At Your Home](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/personal-training-at-your-home)

- [Video: A look at a home Pilates training session. I bring all the necessary equipment, including the reformer, to provide a complete and effective workout tailored to my client's space and fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40011ffd-72ff-417f-9e9a-f184b70d6eeb)
- [Video: This sequence shows a client moving through a series of exercises at home, from squats to planks. This demonstrates the versatility of at home training, where we can work on full body strength and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf683768-601f-447e-ae98-4c7d9eb1ab55)
- [Video: This clip showcases a combination of exercises during a home session. We are working on flexibility and core with leg circles on the reformer, then moving to TRX for leg strengthening with a fitness circle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f513910c-e8db-4ef0-a135-d8415373b355)
- [Video: Here I am assisting a client with a core exercise on the reformer at her home. This one on one attention ensures she maintains proper form to get the most out of the movement while staying safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6659ca20-1152-4c92-8074-d1a87c414c14)
- [Video: This exercise combines stability and upper body strength. The client is in a lunge position on the moving reformer carriage, which challenges her balance while she performs an upper body pulling motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdb7032e-1d8b-4ef3-a6dc-e15b489cf69e)
- [Video: A lunge variation on the Cadillac reformer during a home session. This movement targets the quads and glutes while also providing a deep stretch for the hip flexors, perfect for those who sit a lot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e18ca5f-dd02-40b4-9f1f-46ee7159e23a)

### [Advanced Pilates & Strength Building](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/advanced-pilates-strength-building)

- ![Under my expert supervision, this client is performing an advanced exercise that requires significant core strength and control. This is the level of precision and power we work towards in my sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c8a2058-acff-4546-8d48-83e4a7515550)
- [Video: This is an advanced hanging inversion on the Cadillac. It requires immense core and upper body strength to control the movement, decompressing the spine while building serious abdominal power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/164cdd60-fa8e-4fb8-b792-d63ab33abc6d)
- [Video: The client's expression says it all. This hanging core work is incredibly challenging but also incredibly rewarding, building functional strength that translates to all other aspects of fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8af6cb30-cf09-460d-b829-5ffed258fb9e)
- [Video: Another example of challenging hanging core work. I guide my clients to keep their core engaged, toes pointed, and breath steady to execute these advanced movements with precision and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8f319b9-6d00-418a-95ce-5432f3f29057)
- [Video: This compilation shows a variety of challenging movements from the month. From unstable planks on a foam roller to inverted hangs, it's a testament to the strength and dedication of my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04d76dcd-51ee-4949-a814-8b20d448897b)

### [A Glimpse of My Training](https://mytribe.in/saurabhdwivedi7/corrective-exercise-pain-management/a-glimpse-of-my-training)

- ![Taking a moment to focus during my own workout. I practice what I preach, constantly working on my own form and control to be the best possible guide for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5969239b-623e-4dbe-9ef4-ed836357e8f7)
- [Video: This is a tendon stretch on the reformer. It's a deep stretch for the entire posterior chain, from the heels to the back of the neck, which is essential for flexibility and pain prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ede3b44-d824-421b-872c-2eb6b1442c14)
- [Video: A quick tour of my reformer Pilates studio in Hauz Khas, Delhi. You can see clients engaged in various exercises, showcasing the dynamic and focused environment I've created.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92e0ed54-fc53-4e18-b425-ac8860619659)
- [Video: A compilation of different clients and exercises at the studio. This shows the welcoming community and the wide range of movements we practice, from dumbbell work to reformer lunges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55661029-7571-4723-9fa9-fa522a8d7298)

## Meet your expert

[Saurabh Dwivedi](https://mytribe.in/saurabhdwivedi7)

### My story

Hey! We’re Pilates For You, a studio born from a love for Contrology and a little bit of magic from my best half. ACE certified, a nutritionist, and always chasing the next mountain or memory. Our vibe? Hauz Khas, good energy, and zero boring routines. When we’re not helping you fix your posture or get strong, we’re probably off the grid somewhere in Himachal. Life’s short—grab the fun bits.

### My work

- **Pilates & Strength Training**: We do Reformer Pilates, Cadillac, Mat sessions, strength workouts, and personal pilates training at home.
- **Pain Management & Corrective Exercise**: Special focus on back pain, scoliosis, posture issues. Corrective exercise for scoliosis is a big part.
- **Fun Group & One-on-One Classes**: Never dull! We mix things up with fun group pilates classes or solo sessions, always challenging.
- **Nutrition & Inch Loss Programs**: Nutrition guidance and inch loss plans backed by science and experience.
- **For All Ages & Fitness Levels**: Pilates is for everybody—whether you’re 25 or 52, we make sure your core strength pilates workout fits you.

## More services from Saurabh Dwivedi

- [Fitness & Nutrition Coaching](https://mytribe.in/saurabhdwivedi7/fitness-nutrition-coaching) · ₹1,000-2,200 per session (estimate)
- [Pilates Training](https://mytribe.in/saurabhdwivedi7/pilates-training) · ₹700-3,500 per session (estimate)

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## Book

To book Saurabh Dwivedi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Corrective%20Exercise%20%26%20Pain%20Management%20by%20Saurabh%20Dwivedi.)