Post-Rehab & Corrective Exercise
Cultfit
I help you rebuild strength and movement after injury or surgery with step-by-step rehab, targeted exercises, and posture correction based on what worked for me.
Pricing Guide
Corrective Strength & Posture Training
Assessment & Screening
- Duration: 60 Minutes of dedicated 1-on-1 instruction.
- Postural Analysis: Visual check of standing posture, specifically looking for anterior/posterior hip tilt and rounded shoulders.
- Movement Screening: Evaluation of fundamental patterns like squat depth and hinge mechanics to identify muscle imbalances.
Training & Mobility
- Biomechanical Adjustments: Real-time tactile and verbal cues on lifts (Deadlifts, Squats, Overhead Press) to correct micro-alignments.
- Mobility Drills: Use of PVC pipes and resistance bands to open tight areas like hips and the thoracic spine.
- Prehab Exercises: Isolation work for rotator cuffs and glute activation to prevent future injuries.
Technical Support
- Breath Mechanics: Instruction on core bracing and intra-abdominal pressure during lifts.
- Video Analysis: Recording of specific sets on client device for immediate visual feedback.
Post-Surgery Rehab & Therapeutic Yoga
Clinical Integration
- Medical Review: Integration of doctor or physiotherapist clearance notes to design a safe 'Return to Sport' roadmap.
- Trauma-Informed Coaching: A step-by-step approach that manages the psychological fear of re-injury (kinesiophobia).
- Pain Management: Education on distinguishing between muscle fatigue ('good pain') and joint signals ('bad pain').
Joint-Specific Rehabilitation
- Knee Focus: Regressed exercises including Box Squats, Supported Lunges, and Machine Leg Curls ensuring zero knee valgus.
- Spine Focus: Core stabilization work designed to avoid shear force on the back.
- Safety Protocols: Close-proximity spotting for every repetition to prevent loss of balance.
Therapeutic Modalities
- Prop Usage: Utilization of Yoga Wheels, blocks, and straps to support joints while safely increasing range of motion.
- Passive Stretching: Partner-assisted manual stretching to lengthen tight muscles like hamstrings and calves.
- Alignment Therapy: Micro-correction of skeletal alignment (pelvis, spine, knees) during static holds.
About Post-Rehab & Corrective Exercise
Why I Do This
I’ve been through the grind myself - ACL and meniscus surgery, endless rehab, days when even standing felt impossible. Crawling, climbing, crying - I’ve done it all. That fight taught me how tough recovery really is, and how much patience it takes. I get the frustration, the fear, and the tiny wins that mean everything.
My Way of Working
Recovery isn’t just about doing exercises. It’s about your mind, your mood, and listening to your body. I’m all about small steps, celebrating every bit of progress, and not rushing the process. We’ll focus on what you can do, not what you can’t. Awareness and careful movement are key.
What We’ll Do Together
- Post-surgery strength training: I’ll guide you through the tough early days, using what I learned from my own ACL recovery.
- Targeted strengthening: Stuff like hamstring curls, RDLs, squats - all to rebuild your joints and muscles.
- Injury prevention workouts: We’ll work on making your body strong enough to avoid future injuries, with focused muscle sessions and full-body routines.
- Mobility and flexibility routines: Deep squats, stretches, and moves to keep your joints happy.
- Corrective movement patterns: Fixing posture and alignment, breaking down lifts so your form is safe and solid.
Real Talk
Some days will suck. Sometimes you just have to ‘Jaane do’ (let it go). Kitna bhi koshish kar lo tum, antatah wahi hoga jo hona likha hoga (try as much as you want, what’s meant to happen will happen). Stick with it. You’re stronger than you think.
Meet your Expert
Yoginifromsomeworld
21 connects in last 3 months
My Story
Last year, I was down after ACL and meniscus surgery - cried buckets, felt lost, days stretched forever. Still, I crawled, climbed, kept moving. Now I’m stronger, not the old me, but someone more careful and aware. Jaane do (let it go), I say, because you can’t control it all. If I’m not at the gym, I’m trekking Shivagange, chilling at Cubbon Park, grooving to music, missing my curls, laughing with friends. Healing’s messy, but I’m grateful for every step.
My Work
Yoga & Fitness Training - I teach Vinyasa, Ashtanga, wheel yoga classes, plus strength training and rehab for injuries.
Our Happy Place - My classes are all about smiles, struggle, and learning together. It’s okay to find it tough.
Technique & Alignment - We break down poses, focus on posture correction training, and breathe through every move at your own pace.
More Than Just Poses - Fitness is about finding strength, flowing with your body, and becoming your best self, even if you crawl sometimes.
