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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.

Basic Recovery program

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