Program · Basic Recovery
When the hospital feels too much,
and the gym feels too far.
The safest foundational guide for identifying what drives your pain and easing daily discomfort.
Who This Is For
- You're hurting, but you're not sure if it's serious enough for the doctor
- You're afraid working out alone at the gym might make things worse
- You live with stiffness or low-grade aches without a clear cause
What we promise after 12 weeks
- Maintain pain at NRS 0–1
- Return to 100% of daily activities
- Build the capacity to exercise on your own, safely
12-Week Roadmap
We progress through Phase A → B → C.
Phase A
Reset
Weeks 1–4 / 2x per week
- Identify the underlying cause through precise analysis and release passive tension
- Build a stable foundation through proper breathing and intra-abdominal pressure
- Wake up tense muscles and safely restore joint range of motion
- Re-perceive basic movement patterns
- Week 4 reassessment to check pain reduction and recovery progress
Phase B
Re-educate
Weeks 5–8 / 2x per week
- Learn the basic movement patterns essential to daily life
- Master safe joint use through light loading
- Train control of compensatory patterns (misplaced effort) within each movement
- Week 8 reassessment to verify whether correct movement patterns have been internalized
Phase C
Reinforce
Weeks 9–12 / 1–2x per week
- Customized exercise prescription tailored to your daily life and work environment
- A weekly self-care plan you can follow on your own
- Make micro-corrections in everyday gaps a habit
- Final graduation assessment and education on sustainable self-management
Measurements
What we track.
NRS pain score
Maintained at 0–1
Primal movement accuracy
Stable whole-body coordination restored
Self-exercise adherence
3+ times per week
Independent daily activity
100%
Every program begins
with a posture analysis.
Without analysis, precise prescription isn't possible.
Book a posture analysis