--- title: "Post-Injury Training with an Injury Recovery Specialist in Delhi - mytribe" description: "Struggling with recovery? Our post-injury training helps you rebuild safely. Get expert corrective exercise and a personalized plan from a specialist who's been there. End the pain and start your comeback journey in Delhi. Book a session now!" canonical: https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training last_updated: 2025-09-16 --- # Corrective Exercise & Post-Injury Training in Delhi By [Rajkumar Singh](https://mytribe.in/strength_coach_bodybuilder) · I help you recover from injuries by finding the real cause of your pain, using targeted rehab exercises and step-by-step strength rebuilding so you can safely get back to training. ## Locations Available online & in-person at 21 Fitness Gyms (Vasant Kunj & Greater Kailash) ### Visit at - 21 Fitness Gym, Vasant Kunj, Delhi (trains clients near DLF Promenade, Vasant Vihar, Mehrauli, Chattarpur, Munirka, Mahipalpur) - 21 Fitness Gym, Greater Kailash, Delhi (trains clients near Nehru Place, Chittaranjan Park, Lajpat Nagar, Kalkaji, South Extension, Hauz Khas) - Across Delhi NCR (National Capital Region, National Capital Region) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Comprehensive Injury Assessment & Movement Screening 90 minute diagnostic session identifying root causes of pain through range of motion testing and video analysis. Typically ₹2,000-2,500 per session (estimate) #### Physical Diagnosis * **Root Cause Identification:** Deep dive into injury history specifically for back, spine, or shoulder issues to distinguish structural versus muscular pain. * **Range of Motion Testing:** Active mobility testing for hips, thoracic spine, and shoulders using resistance bands and dowel rods. * **Movement Screening:** Analysis of bodyweight squat and hinge mechanics to spot energy leaks or compensations. #### Strategy & Planning * **Recovery Roadmap:** Verbal outline of the timeline required to return to compound lifts like Squats and Deadlifts. * **Facility Usage:** Assessment conducted using professional grade rehab machines at 21 Fitness (Vasant Kunj or GK2). * **Video Documentation:** Recording of current movement patterns to visually demonstrate imbalances. #### Immediate Action * **Correction Drills:** Instruction on specific activation drills like Scapula retraction or Glute bridges to practice immediately. ### Monthly Corrective Training (12 Sessions) 4 week program with 3 sessions weekly focusing on unilateral correction and progressive overload for injury recovery. Typically ₹12-18K per month (estimate) #### Training Structure * **Frequency:** 12 Personal Training sessions per month (3 days/week) lasting 60 to 75 minutes each. * **Core Focus:** Mandatory 15 to 20 minute block per session dedicated to deep core work like dead bugs and planks. * **Safety Protocol:** Physical assistance and spotting for heavy compound lifts once cleared for loading. #### Methodology * **Unilateral Correction:** Heavy focus on single limb movements like split squats to fix left to right muscle imbalances. * **Strict Form Control:** Real time adjustments where sets are stopped immediately if mechanics fail. * **Periodization:** Phased approach starting with stability and high reps before moving toward hypertrophy. #### Nutrition & Support * **Dietary Guidance:** Practical high protein diet plan focusing on whole foods rather than complex macro tracking. * **Video Tracking:** Periodic filming of main lifts to track form improvements over the month. ## About Corrective Exercise & Post-Injury Training ### My Journey with Injury and Recovery I've been there - major slip disc, pain that refuses to leave, and that feeling of starting from zero. I learned the hard way that setbacks are part of the game, not the end of it. My own comeback taught me the value of patience and proper rehab. I'm here to help you do the same. ### What I Believe Pain isn’t just a nuisance - it's your body saying kuch toh galat hai (something’s wrong). Ignoring it or just pushing through never works. I focus on fixing the actual problem, not just hiding symptoms. Gym and life, both teach us about falling and standing back up. Recovery is tough, but it transforms you. ### How We’ll Work Together - First, we get to the root of your pain. I dig into the 'why' and work on muscular imbalance correction with targeted rehab moves - think scapula and rhomboid work, not random exercises. - Next, we rebuild strength, carefully. Gradual, safe return to major lifts is key - perfect form always, so you don’t land back where you started. - Core stability after injury is non-negotiable. We’ll work on making your core your real armor to protect your spine and support everything you do. ### Real Talk I'll guide, support, and push you - but the comeback, woh tumhe hi karna padega (you have to do that yourself). The work is hard, but the results are real. Lage raho (keep going). ## Highlights Browse through Rajkumar Singh's best work. ### [Featured](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/featured) - [Video: This is where the real work begins. I focus on targeted rehab for the scapula and rhomboids using exercises like unilateral lat pulldowns and modified face pulls. We fix the foundation first to build strength that lasts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a082bc8-eae0-4c18-9115-358de55c3879) - [Video: After my own major slip disc injury, getting back to heavy squats and dumbbell presses was a long road. I know the feeling of starting over, but with patience and the blessings of Mahakal, we will rebuild your strength, just like I did.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc6a0368-77e7-4748-a955-d8d6a0df72ee) - [Video: Your core is your armor. To lift heavy and protect your spine, you need a strong midsection. I incorporate exercises like ab wheel rollouts and hanging leg raises into our training to build true core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea1aa84-a90d-49ce-a715-5d2e71aaf6cb) - [Video: This is the result of building a solid foundation. A heavy deadlift with perfect form shows that you can return to peak performance safely. I will be there to guide and spot you through every lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b64b5da-6d44-41b7-9a91-90fe0c0267dc) - [Video: A squat is like life. It's about getting back up after something heavy puts you down. We work on mastering this fundamental movement to build powerful legs and an unbreakable will.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a3c6359-3687-4a33-9920-0f0434077224) - [Video: The journey back from injury is a mental battle. You have to embrace the pain and use it as fuel. If you quit, you let everyone who doubted you win. We don't quit here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/233e93eb-8cd2-4944-9ba2-20569526dc13) ### [Corrective Exercises & Rehab](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/corrective-exercises-rehab) - [Video: To fix back and shoulder pain, we must activate the supporting muscles. Here, I am demonstrating a unilateral lat pulldown and a modified face pull to strengthen the scapula, rhomboids, and upper lats, which is a crucial first step in post-injury training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a082bc8-eae0-4c18-9115-358de55c3879) - [Video: On this hip thrust machine, we can do more than just one exercise. I use it for movements like parallel hyperextensions and full range sit ups to build lower back endurance and core strength, which are essential for spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6d247ce-d75b-4899-989f-5fd6a2817a9c) - [Video: Correcting imbalances requires working on each side of the body independently. Exercises like single leg Romanian deadlifts and Bulgarian split squats are key to my programs for building balanced strength and stability after an injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4437c80-d893-4f12-9e17-43804d1e2d10) ### [Building a Bulletproof Core](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/building-a-bulletproof-core) - [Video: If you want to perform heavy deadlifts, squats, and presses without getting hurt, you cannot ignore your core. My routines always include ab exercises like these to build the strength needed to support your entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea1aa84-a90d-49ce-a715-5d2e71aaf6cb) - [Video: After being out with a viral fever for three weeks, I started my workout again. I always integrate core work like these decline sit ups and glute strengthening hip thrusts to reactivate my foundation before moving to heavier lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e88ef67-8788-445b-a9e7-f57f944d56a5) ### [The Big Lifts: Deadlifts & Squats](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/the-big-lifts-deadlifts-squats) - [Video: The deadlift makes everything grow. Here, I am guiding a client through a heavy lift, ensuring his form is locked in to maximize strength gains and prevent injury. This is what we work towards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b64b5da-6d44-41b7-9a91-90fe0c0267dc) - [Video: Standing back up after a heavy squat takes you down is a lesson in resilience. We focus on proper depth and control to build powerful legs and a strong posterior chain, which is the engine for all athletic movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a3c6359-3687-4a33-9920-0f0434077224) - [Video: Agar sab mere khilaf hai to... sab harenge. Whether it's a heavy dumbbell press or a max effort deadlift, the mindset is the same. You against the weight. This is how we forge strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35c38c92-a5bb-4119-bed5-176162520e8b) - [Video: The iron never lies. It tells you exactly where you are. This deadlift session is about putting in the work, focusing on every rep, and respecting the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86bd169a-4577-45bf-a885-7324eec5f4e4) - [Video: Here I am watching my client's form during a heavy deadlift and dumbbell rows. My job is to ensure every repetition is safe and effective, building a strong back that can handle heavy loads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/feb31d61-0189-4bb9-9b53-89e1b81a92b5) - [Video: My sense of humor is something you will get used to. Here, a client is performing what I jokingly called the "murjhaya gulab" exercise. It's actually a dead row, a powerful move for back and hamstring development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4f19e5e-40e9-4730-9bb3-3af99cb4d22b) - [Video: No more setbacks. This workout combines dumbbell Romanian deadlifts, barbell squats, and leg extensions. It's a complete leg day focused on rebuilding strength and muscle after a long break.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ecbbecb-ab23-4387-88e8-650658c97859) ### [My Comeback Journey](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/my-comeback-journey) - [Video: This was my last push session. I hope to regain the strength I had before my slip disc injury by the middle of next year. By the grace of Mahakal, I will get there. This is my own comeback in progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc6a0368-77e7-4748-a955-d8d6a0df72ee) - [Video: Setbacks are just a chance to re-evaluate your goals. This video shows me working on hang cleans and tricep pushdowns. Every session is a step forward on the path to becoming stronger than before.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30d9f976-9ea6-40d2-a5ed-a495dec97665) - ![It's hard when your body isn't responding and nobody appreciates the work you put in. But you have to believe that one day it will all come together. Just do the work, because great things take time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8852ee-dd72-4a7c-8250-05198e04f10b) - [Video: Pain is a sign that something needs to change. You must embrace it and learn from it. This is the mindset that got me through my recovery and it's what I teach my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/233e93eb-8cd2-4944-9ba2-20569526dc13) ### [Full Body & Conditioning Circuits](https://mytribe.in/strength_coach_bodybuilder/corrective-exercise-post-injury-training/full-body-conditioning-circuits) - [Video: This is a full body, core-focused workout that is very helpful for any fat loss journey. It includes deadlifts, mountain climbers, and hanging leg raises to build both strength and endurance. Try it with moderate weights for 15 reps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f931b5c7-1798-417d-aab8-4b59adb162d9) - [Video: The hip thrust is a powerful exercise for building strong glutes and hamstrings, which are critical for explosive power and preventing lower back pain. A strong posterior chain is non-negotiable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea50e571-6fbc-43ef-b516-3973fc0e6aab) ## Meet your expert [Rajkumar Singh](https://mytribe.in/strength_coach_bodybuilder) ### My story Main Rajkumar Singh hoon, strength coach aur bodybuilder. Delhi State Champion reh chuka hoon, par asli strength gym se nahi, life se aati hai. Slip disc injury hui thi, par Mahakal ki kripa se comeback kiya. Main kehta hoon, apni ladai khud se hai. Shiv mere saath hai, toh kisi ka kuch nahi bigad sakta. Bas, yahi meri asli strength hai. Zindagi mein squat ka weight uthana padta hai, wapas khade hona hi asli test hai. ### My work - **Personal Training & Online Coaching**: 1-on-1 sessions, online guidance, and ACE Certified coaching. Sab kuch personalized hota hai. - **Customized Workout & Diet Plans**: Har client ke liye alag plan banata hoon, supplement advice bhi milti hai. Supersets aur core strength pe focus. - **Strength & Endurance Building**: Weight badhate hain har exercise mein, intensity gradually build karte hain. Comeback mindset ke saath train karte hain. - **Fun & Motivation**: Mera sense of humour bhi hai. Glutes nahi squeeze kiye toh koi aur karega nahi! Training serious hai, par maza bhi aata hai. ## More services from Rajkumar Singh - [Competition Bodybuilding Prep](https://mytribe.in/strength_coach_bodybuilder/competition-bodybuilding-prep) · ₹15-40K per month (estimate) - [Strength & Bodybuilding Coaching](https://mytribe.in/strength_coach_bodybuilder/strength-bodybuilding-coaching) · ₹900-2,200 per session (estimate) ## Experts similar to Rajkumar Singh on mytribe - [Corrective Exercise & Injury Prevention by Shivam Singh](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention) · ₹800-2,500 per session (estimate) · Gold's Gym Palam Vihar - [At-Home Personal Training by Rocky](https://mytribe.in/fitnesstraininguru/at-home-personal-training) · ₹800-1,800 per session (estimate) · National Capital Region - [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 - [Fitness Coaching for Medical Conditions by Rajneesh Choudhary](https://mytribe.in/rcgym_slimming__crossfit/fitness-coaching-for-medical-conditions) · ₹2,000-8,000 per month (estimate) · RC GYM Health Zone - [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 Training by Abhishek Singh](https://mytribe.in/abhishek81305/personal-training) · ₹700-2,000 per session (estimate) · National Capital Region - [Personal Fitness Training by Coach Pushpraj](https://mytribe.in/coachpushpraj/personal-fitness-training) · ₹500-2,000 per session (estimate) · National Capital Region - [Personal Fitness and Nutrition Coaching by Adarsh](https://mytribe.in/fit_adarsh/personal-fitness-and-nutrition-coaching) · ₹700-2,000 per session (estimate) · Anytime Fitness - [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 - [Powerlifting Injury Rehabilitation & Prevention by Vedant Pawnikar](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention) · ₹3-10K per month (estimate) · Mumbai Metropolitan Area - [Personal Fitness Training by Gaurav Khatree](https://mytribe.in/gaurav_khatree07/personal-fitness-training) · ₹800-2,000 per session (estimate) · Anytime Fitness Sector-17 Dwarka ## Book To book Rajkumar Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Corrective%20Exercise%20%26%20Post-Injury%20Training%20by%20Rajkumar%20Singh.)