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Rehabilitation & Pain Relief Workouts

Rehabilitation & Pain Relief Workouts

Hip, shoulder, knee, back pain? Returning to exercise after an accident? Feeling stiff after sitting at your desk all day? Our Rehabilitation/ Pain Relief workouts are for you. These effective, restorative, rejuvenating sessions will help to relieve your pain and prevent it from recurring.

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Rehabilitation & Pain Relief Workouts
  • Foam Roller Detox Routine

    As the title suggests, this routine assists in detoxifying the body with lymphatic drainage, we will be lengthening, releasing and eliminating built up toxins all of the muscles through the entire body!

  • Foam Roller Upper Body Release

    This workout utilises the foam roller in several different positions to stretch, lengthen and elongate all of the muscles through the upper body, including the neck, shoulders, pectorials, back extensors and all of the intrinsic muscles that surround the spine!

  • The Rehab Series: Wrist Pain Tutorial

    I designed this session with two main conditions in mind: Carpal Tunnel Syndrome and Tendonitis.
    Carpal Tunnel Syndrome occurs when the Median Nerve becomes suppressed or impinged within the "Carpal Tunnel". The Median Nerve is a nerve that originates at the spine, runs all the way down the inne...

  • Rehab Series Knee Bursitis And Pain

    Knee bursitis is when the small sacs of fluid (known as the bursa) that act as lubrication between the bones, skin, muscles and tendons that surround it, become inflamed and sore. This workout will help to alleviate pain, correct knee alignment, stretch and strengthen all of the correct muscles s...

  • Rehab Series: Back Pain

    Today I'm going to take you through an EXTREMELY effective sequence that will help to alleviate lower back pain. We will be stretching out tight hamstrings, glutes and hip flexors that can instigate aches and pains, and also strengthen the deep stabilising muscles that help to realign, stabilise ...

  • Yoga For Back Pain

    This is a gentle, soothing, relaxing routine that will stretch and lengthen all the tight muscles that can cause back pain. It will give you relief and help to keep that pain at bay.

  • Recover & Restore Reformer Workout

    This reformer workout was inspired by one of our beautiful online members who is recovering from breast cancer surgery. It is a gentle and nourishing workout that will assist with boosting circulation without over-taxing the body. This workout is perfect for any kind of recovery from surgery, inj...

  • Pilates For Back Pain Reformer Workout

    This is a gentle and extremely effective program for anyone suffering from back pain. This routine is guaranteed to realign the spine, strengthen the stabilising muscles and keep back pain at bay for good!

  • Destress And Decompress Office Routine

    This routine is designed for anyone who sits at their desk for long periods of time, if you have to sit in your car for long commutes or even if you have a portable device or mobile phone and you are constantly hunched over and staring at the screen. This is the perfect routine for you to stretch...

  • Pilates For Back Pain

    Banish back pain for good with this gentle, effective Pilates workout. This workout focuses on the underlying structural imbalances in the body that lead to joint pain and muscle tightness. The exercises are performed with meticulous attention to alignment, creating the perfect conditions for str...

  • Pelvic Floor, Incontinence And Prolapse Rehabilitation Tutorial

    Strengthening the pelvic floor can be difficult and challenging in a number of ways. It can be difficult to get motivated to perform the exercises or even know exactly how to do them.

    This tutorial will give you the guidance, support and motivation you need to restore and maintain your optimal p...

  • Neck Rehabilitation Stretch Routine

    If you’ve ever suffered from neck pain you know how truly debilitating it can be. These stretches are designed to completely realign the cervical spine through the neck and ensure that everything is in it’s correct alignment. We will be lengthening and stretching all of the neck extensor muscles ...

  • Neck Friendly Workout

    When you are suffering from neck pain there is nothing more frustrating, especially when it prevents you from doing your workout. I've designed this workout especially for those of you who are enduring neck pain and injury but still want to get your workout in. There is absolutely no flexion or s...

  • Target Your Trouble Zone Back Pain

    Tight, stiff lower backs are a common occurrence due to long working hours sitting at desks, standing on our feet and lifting heavy objects. To counteract this we need to stretch, lengthen and strengthen our entire body, particularly the hamstrings, back extensors, abdominals and deep stabilising...

  • Sciatica Relief Workout

    Sciatica is nerve pain arising from the sciatic nerve. It can be caused by pressure on the nerve, where it passes through the buttock. Pilates is the best form of rehabilitation and pain relief, as inactivity can worsen the symptoms. This workout gives you the most effective stretches and strengt...

  • Plantar Fasciitis Tutorial

    Plantar fasciitis is a common and often persistent repetitive strain injury that can affect anyone, particularly runners, walkers and nearly anyone who stands fon their feet for long periods of time. It is a sharp pain in the bottom of your heel, it is often worse in the morning and causes pain w...

  • Patellofemoral Syndrome (Knee Pain) Tutorial

    Patellofemoral Syndrome is the most common of all kinds of knee pain, causing pain around and under your kneecap. It is extremely common and can affect anybody, from runners, cyclists and hikers to office workers and those who are less active in their jobs.
    This tutorial will correct muscle imbal...

  • Office Desk Stretch Routine

    If you are chained to your office desk for the majority of the day and you are suffering with neck, back and/or shoulder tension and pain, this is the ULTIMATE routine for you! This mini workout is the perfect 10 minute habit to perform every few hours to relieve tension, ease muscle tightness, ...

  • No More Tight Hips Routine

    This is the perfect routine if you have tight hips and you want to release and ease tension around the joint, improve your range of motion, flexibility and ease any niggling pain you may have. All you need is your mat!

  • No More Neck & Shoulder Pain

    Muscle tension in your neck and shoulders can cause agonising pain, frustration and discomfort. The fantastic news is that you can completely eliminate your pain with this amazing, restorative workout! This 20 minute class will put an end to neck and shoulder pain and prevent it reoccurring by ge...

  • How to: Perfect Pilates Alignment

    A balanced, healthy spine is one that maintains its natural curves. Pilates encourages you to identify and achieve your optimal neutral spine. This tutorial will teach you how to attain your perfect alignment and also how to engage the “girdle of strength” in the center of your body, also known a...

  • How To No More Neck Strain

    Without correct technique, it can be easy to put strain on the neck area when performing certain Pilates exercises. With the right tools, knowledge and technique, you can learn how to avoid neck strain and do Pilates ab exercises without frustration! This helpful tutorial will allow you to get th...

  • Hip Releasing Stretch Session

    We will be focusing on all of the muscles that surround the joint, releasing, lengthening and stretching to ensure you have increased range of motion and we'll eliminate hip pain!

  • Hip Pain Relief Tutorial

    The Hip Flexors are the most important postural muscles in the body. Whether you are extremely active or you have a job that keeps you sedentary, they become tight very easily. This tutorial will show you how to release tightness in these muscles and stretch them out, targeting them from several ...