Corrective Exercise & Post-Rehab Training
I help you recover from injuries and chronic pain with personalized Pilates and Gyrotonics routines, focusing on safe movement, joint stability, and posture correction.
Pricing Guide
Initial Injury Screening & Movement Assessment
Diagnostic Consultation
- Time Allocation: 60 to 75 minutes of dedicated 1-on-1 evaluation time.
- Medical Review: Detailed discussion of injury timelines, past surgeries, and chronic pain points (e.g., Rotator Cuff, Lumbar spine).
- Goal Mapping: Establishing recovery milestones like pain-free walking or return to sport.
Physical Testing
- Postural Check: Static assessment of spinal alignment (Lordosis/Kyphosis) and pelvic symmetry against a grid.
- Gait Analysis: Visual observation of walking patterns to identify imbalances like overpronation.
- Mobility Testing: Active and passive stretching on the Cadillac (Trapeze Table) to test safe range of motion without load.
Facility Access
- Private Setting: Conducted in a private studio environment in Sector 21, Noida.
- Exclusive Use: No other clients present during the assessment to ensure privacy for medical discussions.
1-on-1 Specialized Rehab Therapy
Customized Protocol
- Hybrid Methodology: Integration of Pilates (for stability) and Gyrotonics (for fluid joint mobilization) in a single session.
- Safety Spotting: Hands-on manual adjustments and tactile cueing to ensure safe muscle engagement.
- Pacing: Slow, breath-focused movements modified instantly for pain management.
Specialized Equipment
- Gyrotonic Pulley Tower: Usage of weight-and-pulley systems to decompress the spine and mobilize stiff hips or shoulders.
- Clinical Apparatus: Full access to high-end Stott Pilates Reformer, Cadillac, and Stability Chair.
- Corrective Props: Utilization of foam rollers, rotator discs, and flex bands for isolation of injured areas.
Duet Corrective Maintenance Session
Session Format
- 1:2 Ratio: Strictly limited to 2 participants for higher supervision than standard group classes.
- Circuit Rotation: Participants rotate between stations (e.g., one on Ladder Barrel, one on Reformer).
- Guidance: Continuous verbal cueing on form with shared manual corrections.
Training Focus
- Maintenance: Designed for post-rehab clients maintaining joint health and core strength.
- Functional Movement: Exercises mimicking daily activities (squatting, reaching) using Stability Chairs and Bosu Balls.
- Spinal Mobility: Rhythmic seated motions on the Gyrokinesis stool to improve flexibility.
About Corrective Exercise & Post-Rehab Training
Why I Do This
Old injuries and stubborn pain can make you feel disconnected from your own body. I know how tough that is. My approach is all about helping you rebuild that connection—moving with control, awareness, and a bit of fun thrown in. I want you to get back to feeling steady, strong, and comfortable in your own skin.
Who This Is For
If you’re:
- Coming out of an injury and need gentle, guided movement
- Struggling with chronic back pain or Scoliosis
- Sitting long hours and want your posture sorted
- Dealing with cranky knees, ankles, or shoulders needing joint stability training
- A senior wanting safe movement for seniors that isn’t boring or too intense
How We Work
We use Pilates and Gyrotonics—both are brilliant for injury recovery routines and spine work. No “push through pain” stuff. I focus on mindful breath, controlled movement, and keeping things light. Spinal mobility exercises are a big part, because the spine is where everything starts.
What Clients Say
My older clients especially love how much looser and more mobile they feel. The studio’s chill, no pressure, and you can move at your own pace. I’m there, hands-on, making sure your form is right and you feel safe.
My Promise
I keep learning, always bringing in new science—like posture correction program techniques. Your body’s unique, and I’m committed to helping you find what works best. If you’re ready to move freely again, I’m here for you.
Meet your Expert
Monica Rastogi
My Story
Hey, I’m Monica. Every morning, the birds outside my studio remind me how lucky I am to do this. Teaching Pilates and Gyrotonic isn’t just my job, it’s my happy place. I’m always picking up new skills (like that Gyrotonic course in Kuala Lumpur—wow, what a ride!). The best part? The friends I make. We laugh, we chat, sometimes we even sneak out for lunch. Girls just wanna have fun, right?
My Work
What I teach - I offer reformer Pilates sessions, Gyrotonic training, Gyrokinesis, mat work, and rehab-focused classes.
How I teach - My sessions are about mindful movement workouts—lots of control, precision, and breath. Looks easy, but your body will know!
Keeping it fun - We mix it up with Swiss balls, bands, and more. Every class feels fresh and a little bit challenging.
For everyone - Whether you’re young, older, or somewhere between, even Pilates for seniors—everyone’s welcome to join.
