15 programmes for every stage of your movement.
Each programme is personalised after assessment and matched to the 5M Pain-to-Mobility Model. Durations are guidance, not guarantees.
NO PAIN Knee Mobility
Restore comfortable knee movement for stairs and walking.
8–12 weeks
Knee osteoarthritis and post-injury recovery.
Spine Restore
Ease back pain and rebuild supported spinal movement.
8–10 weeks
Non-specific and mechanical back pain.
Neck Freedom
Release neck tension and improve posture.
6–8 weeks
Posture-related and screen-related neck pain.
Spine Degeneration Care
Long-term support for degenerative spinal change.
Ongoing
Chronic spinal conditions needing sustained care.
Sciatica Recovery
Calm nerve irritation and restore leg comfort.
8–12 weeks
Stable sciatica without red flags.
Frozen Shoulder Recovery
Gradually restore shoulder reach and ease.
10–16 weeks
Frozen shoulder and restricted shoulder mobility.
Shoulder Restore
Rebuild shoulder strength and movement.
8–10 weeks
Rotator cuff and general shoulder recovery.
Hip Mobility
Improve hip mobility for walking and standing.
8–10 weeks
Hip osteoarthritis and post-injury recovery.
Posture and Movement
Correct posture and build better movement habits.
6–8 weeks
Posture-related pain and desk workers.
Tendon Recovery
Progressive tendon loading and recovery.
10–14 weeks
Tendinopathy and recurring tendon pain.
Sports Mobility
Structured return to sport and activity.
6–12 weeks
Sports injuries and performance recovery.
Widespread Pain
Gentle, whole-body movement for widespread pain.
12+ weeks
Widespread and chronic pain conditions.
Strong and Steady 60+
Build strength and balance for steadiness.
10–12 weeks
Older adults with balance and fall concerns.
Joint Replacement Recovery
Supported recovery after joint replacement.
8–16 weeks
Post knee or hip replacement.
Active Ageing and Independence
Maintain movement and independence over time.
Ongoing
Older adults seeking long-term mobility support.
Not sure which programme is right?
Take the 3-minute pain check for a personalised recommendation.