--- title: "Corrective Exercise to Prevent Injury & Boost Performance - mytribe" description: "Struggling with recurring injuries or pain? Our corrective exercise program helps you move better and prevent injury. Get expert guidance on injury rehabilitation and improve your athletic performance. Book a strength coach on Tribe today!" canonical: https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention last_updated: 2026-01-12 --- # Corrective Exercise & Injury Prevention in Gurugram By [Shivam Singh](https://mytribe.in/singh_crossfit) · I help you prevent injuries and fix joint issues by training your knees, glutes, and hamstrings for stable, pain-free movement. ## Locations Trains at Gold's Gym Palam Vihar & nearby areas in Gurugram ### Visit at - Trains at Gold's Gym, Palam Vihar, Gurugram (accessible from Sector 21, Sector 22, Sector 23, Udyog Vihar, Cyber City) - Available within 3km of Palam Vihar, Gurugram (sessions close to New Palam Vihar, Bijwasan, Sector 110, Cyber Hub, Udyog Vihar) - Available within 5km of Dwarka Expressway, Gurugram (easy commute from Sector 109, Sector 104, Sector 111, Diplomatic Enclave, Sector 112) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Initial Movement & Injury Screening A 60-minute diagnostic session analyzing posture, joint mobility, and movement patterns in 3 planes to identify weak links before training begins. Typically ₹799-1,499 per assessment (estimate) #### Diagnostic Components * **Injury History Review:** 15-minute consultation covering previous surgeries (ACL/meniscus), chronic pain triggers, and medical clearance. * **Multi-Planar Screening:** Technical evaluation of movement quality across Sagittal, Frontal, and Transverse planes. * **Joint-Specific Testing:** Includes knee stability tests (valgus collapse), ankle dorsiflexion (knee-to-wall), and hip function (Thomas test variation). #### Results & Logistics * **Deliverables:** Immediate verbal feedback on kinetic chain issues and a timeline for recovery. * **Methodology:** Direct, instructional feedback with raw video playback on phone to highlight form deviations. * **Location:** Conducted at a partner gym or agreed outdoor location in Palam Vihar/Dwarka Expressway area. ### Single Corrective Training Session One 60-minute guided session focusing on low-impact activation, form correction with tactile cues, and functional strength loading. Typically ₹900-1,499 per session (estimate) #### Workout Breakdown * **Corrective Warm-up (10 mins):** Mobility flows like the "World's Greatest Stretch" and specific joint mobilization. * **Rehab Drills (20 mins):** Low-impact activation using trainer-provided resistance bands (e.g., TKEs, Banded Clamshells). * **Functional Strength (25 mins):** Unilateral work like Dumbbell Skater Squats to fix imbalances using gym weights. #### Trainer Methodology * **Hands-on Cueing:** Tactile correction to ensure proper muscle firing and engagement. * **Motivation Style:** High-energy, disciplined coaching style to ensure positions are held correctly. * **Note:** Gym entry fees or memberships are not included in this price. ### 12-Session Bulletproof Rehab Package A 4-week structured program with 3 sessions/week progressing from pain reduction and stability to eccentric strengthening and load introduction. Typically ₹11-14K per package (estimate) #### Phased Progression * **Phase 1 (Sessions 1-4):** Focus on pain reduction, inflammation management, and isometric stability holds. * **Phase 2 (Sessions 5-8):** Restoring Range of Motion (ROM) and eccentric strengthening (e.g., slow tempo step-downs). * **Phase 3 (Sessions 9-12):** Introduction of load and agility drills (plyometrics and sagittal plane jumps). #### Program Features * **Validity:** 12 personal training sessions valid for approximately 30-35 days. * **Support:** Includes WhatsApp access for basic diet guidance (protein/recovery focus) and off-day routines. * **Requirements:** Client must possess their own gym membership; service excludes manual therapy like massage. ## About Corrective Exercise & Injury Prevention ### Why I Train For me, training is pure bhakti (devotion). The gym is my mandir (temple), and every session is about building a body that’s not just strong, but also tough from the inside. I believe in making you resilient, not just for sport, but for life. Jai Shree Ram. ### What I Focus On My main goal is to 'bulletproof' your body, especially your knees. Most people ignore the small pains till they become big problems. I work on joint stability training so you can move with confidence, without worrying about injuries holding you back. ### How We Work - Knee prep and rehab: We start from the ankles and go up, building real strength and stability. Not just for recovery, but to make your knees ready for anything. - Move like an athlete: Life isn’t a straight line. We train in all directions, so you’re ready for whatever comes your way. - Strength with length: We fix weak glutes and hamstrings, and open up tight hips. Balance is everything for pain-free movement. - Foundation first: Your power comes from the back side - glutes, hamstrings, lower back. We hammer these with functional strength exercises like Good Mornings. ### Who This Is For If you’re an athlete, coming back from injury, or just tired of nagging pains, this is for you. I’ll help you move better, feel stronger, and trust your body again. Tagde raho (stay strong). ## Highlights Browse through Shivam Singh's best work. ### [Featured](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/featured) - [Video: My primary focus is to bulletproof your body, especially the knees. This video shows some of my key knee prep and rehab exercises, like Terminal Knee Extensions and stability holds, that build real strength from the ankle up. This is the foundation for pain-free movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7789816-a417-4872-94a1-ac81c6f5f9ea) - [Video: Life doesn't happen in a straight line, so we train for it. Here I am demonstrating dynamic knee stability drills, including rotational lunges and lateral step-downs, which prepare your joints to handle the unpredictable forces of sport and daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd9a3d10-ef38-412b-8a0d-51b2776abff5) - [Video: This is what a strong foundation looks like. A 150 kg squat for reps is only possible when your posterior chain and core are solid. We build this raw strength with purpose, so you can be powerful and resilient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1c0c6ae-28a4-4e21-8440-bd4c51fba495) - [Video: To be a true athlete, you must master movement in all three planes: sagittal, frontal, and transverse. I train my clients to be strong and coordinated in every direction, making them adaptable and less prone to injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af3e6437-e7ab-4db1-b816-a0bbd52a811c) - [Video: We translate raw strength into real-world explosive power. This is a look at plyometric and single-leg explosive exercises that build the speed and agility every athlete needs to dominate their sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2797ca9f-2c26-4710-899f-1aeb4bfd9731) - [Video: This is what dedication looks like. A client putting in the work through a full-body session, including squats, stability ball glute bridges, and dips. There are no shortcuts, just consistent effort and smart training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5177d00-138e-402e-b00e-a55413337622) ### [Bulletproof Your Knees](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/bulletproof-your-knees) - [Video: My primary focus is to bulletproof your body, especially the knees. This video shows some of my key knee prep and rehab exercises, like Terminal Knee Extensions and stability holds, that build real strength from the ankle up. This is the foundation for pain-free movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7789816-a417-4872-94a1-ac81c6f5f9ea) - [Video: Life doesn't happen in a straight line, so we train for it. Here I am demonstrating dynamic knee stability drills, including rotational lunges and lateral step-downs, which prepare your joints to handle the unpredictable forces of sport and daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd9a3d10-ef38-412b-8a0d-51b2776abff5) ### [Build Foundational Strength](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/build-foundational-strength) - [Video: This is what a strong foundation looks like. A 150 kg squat for reps is only possible when your posterior chain and core are solid. We build this raw strength with purpose, so you can be powerful and resilient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1c0c6ae-28a4-4e21-8440-bd4c51fba495) - [Video: Want to squat heavy without a belt? You need a core of steel. This sequence shows how I build that stability with exercises like back extensions, Romanian Deadlifts, and Russian twists to support a strong, beltless squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c83f36ba-616c-4828-a4e4-0c3c3494db68) - [Video: Here I am performing a heavy barbell back squat, a fundamental lift for building overall leg and posterior chain strength. Proper form is everything, and we drill it until it's perfect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebcf623e-9945-431f-b3a3-66b121ab687e) - [Video: The Good Morning is a masterclass in building your posterior chain. I use several variations, from banded and B-stance to barbell and plate-loaded, to strengthen the hamstrings, glutes, and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0df941e-7fff-44e3-a11e-5e3a9ec4e4eb) ### [Athletic & Explosive Power](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/athletic-explosive-power) - [Video: We translate raw strength into real-world explosive power. This is a look at plyometric and single-leg explosive exercises that build the speed and agility every athlete needs to dominate their sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2797ca9f-2c26-4710-899f-1aeb4bfd9731) - [Video: This is how we build single-leg strength and explosiveness. The circuit includes lateral step-downs for stability, skater squats for power, and single-leg jumps for pure plyometric force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c6c1d66-6825-46a7-a660-c0b4e3488659) - [Video: Unilateral or single-leg strength is critical for balance, stability, and athletic performance. Here, I'm demonstrating exercises like the pistol squat and split squat to correct imbalances and build functional power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d640d7-81c7-4780-954f-a12173fff7db) - [Video: To be a true athlete, you must master movement in all three planes: sagittal, frontal, and transverse. I train my clients to be strong and coordinated in every direction, making them adaptable and less prone to injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af3e6437-e7ab-4db1-b816-a0bbd52a811c) ### [Mobility & Recovery](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/mobility-recovery) - [Video: To lift heavy, you must move well. This is my go-to warm-up sequence, including Cat & Camel for spinal mobility, the World's Greatest Stretch for hip opening, and weighted ankle dorsiflexion to prepare for deep squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd74400f-62a3-4974-89d6-525965f624c3) - [Video: Recovery is part of the training. These are some of my essential recovery exercises for athletes, focusing on activating the glute medius with side plank abductions and strengthening the core with plank hip extensions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/457d0474-128e-4757-b02e-b2eba4219271) - [Video: Many people suffer from tight hip flexors, which can lead to back pain and poor movement. This exercise is designed to both strengthen and lengthen the hip flexors, improving posture and athletic function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ef5d608-5aa4-48ae-aa26-6dfa01253db8) ### [Fundamental Movement Mastery](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/fundamental-movement-mastery) - [Video: Are you training these six fundamental movements? This video breaks down the essentials: the hinge for posterior chain power, the lunge for single-leg stability, the push for upper body strength, and the carry for a rock-solid core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/944338c4-7e6b-42a2-830f-503c00e98b8b) ### [Client Workouts](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/client-workouts) - [Video: This is what dedication looks like. A client putting in the work through a full-body session, including squats, stability ball glute bridges, and dips. There are no shortcuts, just consistent effort and smart training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5177d00-138e-402e-b00e-a55413337622) - [Video: Watch my client execute a powerful lower body and core workout. We're working on barbell squats for strength, box jumps for explosive power, and kneeling cable rotations to build a strong, functional core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4105e3dd-1070-4adc-bb3a-6014b0789a9a) ## Meet your expert [Shivam Singh](https://mytribe.in/singh_crossfit) ### My story Jai Shree Ram. People see me lifting weights, but for me, gym is my mandir (temple). I follow discipline like Lord Rama - never giving up, even when things get tough. Rajput hoon, strength toh khoon mein hai (I'm Rajput, strength runs in my blood). When not training, I’m trekking in mountains like Kheerganga, feeling that raw nature ka power. Every day is about getting stronger, not just muscles - mind and soul too. ### My work - **Strength & Athlete Performance Training**: I train folks in Strength & Conditioning, Personal Training, Weightlifting, CrossFit, and athlete performance coaching. - **Real-World Strength, Not Just Looks**: My workouts build explosive strength, focus on functional movement training - squat, push, pull, lunge, hinge, carry. - **For Serious Athletes & Go-Getters**: If you want to train like an athlete, improve speed, and push your limits, I’m your coach. No shortcuts. - **Injury Prevention & Bulletproof Body**: I keep an eye on your form, work on ankle mobility, core, and injury prevention exercises. Tagde raho! 💪 ## More services from Shivam Singh - [Athletic Performance Training](https://mytribe.in/singh_crossfit/athletic-performance-training) · ₹1,000-2,500 per session (estimate) - [Strength & Conditioning](https://mytribe.in/singh_crossfit/strength-and-conditioning) · ₹800-2,000 per session (estimate) ## Experts similar to Shivam Singh on mytribe - [Corrective Exercise & Post-Injury Training by Rajkumar Singh](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training) · ₹900-2,500 per session (estimate) · 21 Fitness, Vasant Kunj - [Injury Prevention & Rehabilitation by Athletes Lab](https://mytribe.in/athleteslab44/injury-prevention-and-rehabilitation) · ₹1,800-3,500 per session (estimate) · Club viva Gym And Gaming zone - [Strength & Conditioning for Athletes by Sagar](https://mytribe.in/physiquecreator/strength-conditioning-for-athletes) · ₹1,000-3,000 per session (estimate) · ARMSFIT DYNAMICS -Kerala's Biggest Fitness Centre - [Corrective Exercise & Mobility Coaching by Sonali Singh](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching) · ₹700-2,200 per session (estimate) - [Corrective Exercise & Post-Rehab Training by Monica Rastogi](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training) · ₹1,200-3,000 per session (estimate) · Monicapilates | Pilates in Delhi | Pilates Classes in Delhi | Best Pilates Studio in Delhi | Pilate Classes Near Me - [Strength & Conditioning by Pratham Aswal](https://mytribe.in/prathamaswal/strength-conditioning) · ₹1,000-2,500 per session (estimate) · National Capital Region - [Powerlifting Injury Rehabilitation & Prevention by Vedant Pawnikar](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention) · ₹3-10K per month (estimate) · Mumbai Metropolitan Area - [Personal Training & Pilates by Vanaayoga Studio](https://mytribe.in/vaanayogastudio/personal-training-pilates) · ₹600-1,800 per session (estimate) · Sector 61 - [Personal Training & Corrective Exercise by Praateek Kundial](https://mytribe.in/prateek_kundial/personal-training-corrective-exercise) · ₹800-2,500 per session (estimate) · Anytime Fitness - [Personal Fitness Training by Fitness and Yoga Coach](https://mytribe.in/pra__bal_/personal-fitness-training) · ₹800-1,800 per session (estimate) · National Capital Region - [Strength & Conditioning for Cricketers by Gaurav Kaushik](https://mytribe.in/gaurfit7/strength-conditioning-for-cricketers) · ₹1,800-4,500 per session (estimate) · National Capital Region - [Functional Training & Injury Rehabilitation by Deepa Chaudhary](https://mytribe.in/comm0ngirl_/functional-training-injury-rehabilitation) · ₹1,000-3,000 per session (estimate) · National Capital Region ## Book To book Shivam Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Corrective%20Exercise%20%26%20Injury%20Prevention%20by%20Shivam%20Singh.)