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HERE ARE ALL OUR EXERCISES

Hello!

To help you succeed better we have recorded videos of all the exercises we commonly give people to help them with their pain. You can find them here.

Remember, you have paid a lot of money for these and to be under the care of an expert. Do not go giving this around to people. Rather send them to us.

The instructions:

  1. Stick to the ones we have given you in the treatment. We will give you the rest when the time is right.
  2. Always do both sides. Left and right equals one.
  3. Focus on doing it perfectly rather than as long as you can.
  4. Aim to hold it 30 seconds a side while doing it perfectly.
  5. Do them as many times as we say in the treatment. If you are feeling good, aim for 10 times throughout the day. Not 10 at once.
  6. If you are struggling to see if you are doing it right, do it in front of a mirror.

We suggest you download a timer app for your phone. We recommend Interval Timer – X. It is an app that allows you to set up your exercises by a number of reps, how long each rep should be and how long between them.

That way you do not have to count out loud or get someone to time for you.

NB! If one of the exercises causes so much pain you have to stop and cannot continue – Stop! Do not do it again and call us.

Warrior 1

Warrior 2

Reverse Warrior

Triangle Pose

All at once CHALLENGE

After you have mastered all 4 of the exercises and you want to try something more challenging, here you go! IF you are looking to challenge yourself or looking to get stronger in less time do this. Each pose you need to hold for 30 seconds before changing. Remember, IF we haven’t given you all the exercises don’t do it. Wait for us to tell you when.

I had back pain for almost 2 years, I relied heavily on strong pain killers and I was about to do an operation, but the day I met The Pain Centre everything changed, I have healed no more pain no more taking pain killers.

Mmabatho

The Pain Centre has been the best physiotherapist. He had literally changed my life. I’ve gone to several physiotherapists before who have not been able to solve my back problem. However, with The Pain Centre they made me feel as if I can recover and in a quick time I actually did. I’d highly recommend his practice

Will

The Pain Centre service has been impeccable. They are very professional, friendly, and relatable to their clients.

Mathikazi

Super professional! Holistic therapy focuses on overall wellbeing over the long term. My child’s shoulder and consequently sleeping problem were properly dealt with.

Lerato

First of all, you should know how friendly they are. They aren’t as rude as the others are. Even though the treatment hurt I felt healed afterwards. Even after some days I still don’t feel the pain. They even helped distract me while they were working so it isn’t as sore. They also made me feel comfortable very quickly and that made things a lot more fun and easy.

Queen

Most informative and upfront Physio I have ever had the pleasure of receiving treatment from. They are honest and worked hard to fix my problem. Extremely satisfied with the results.

Nick

BRILLIANT. My problems were being resolved from day one. They guided me through the exercises and strengthened me to prevent further injuries. I would recommend them to anyone.

Durran

BRILLIANT. My problems were being resolved from day one. He guided me through exercises and strengthening me to prevent further injuries. I would recommend him to anyone.

Durran

The treatment I got was so good. They had a magic touch because anywhere I had pain, they touched and my pain went away. The exercise we did was marvellous. The exercises we did made me feel so good. In the four days, we worked I felt great afterwards. I want to call and send my friends and family to them so that they can help them.

Malatji

So I hobbled (I used to need a walking stick) into their office but now I don’t. If you’re looking for a physiotherapist who’s going to be straight with you and actually address your pain, The Pain Centre should definitely be your choice. Now I walk well WITHOUT my walking stick! And no more pain!

Zinz

The Pain Centre are deeply invested in the recovery and wellbeing of its patients. They have a holistic approach and take all factors – past and present – into account when providing treatment. They work to fix the root of problems, rather than simply treat immediate symptoms. Their care and passion for what they do are undeniable.

Gina

I had extreme pains in my neck. After a few sessions with The Pain Centre, I feel much relieved and pain-free. The Pain Centre is very friendly and engages with their clients in the sessions, which helps create a connection on an emotional level not only physical.

Jonathan

I think it’s the best thing I could do to treat my back pain. It took a while before I went in and I wished I when sooner. I really liked how fast he responded and wanted to see me so quickly. I also liked how the ebooks he has was really helpful that I got through seeing it on Facebook.

Charles

The Pain Centre has been great and patient with me through the journey. I have been suffering from backache and headache for a long time and they helped me for 2 weeks and already there is a huge difference. Thanks for your help 😊

Nkope

I was desperate to get help for my back. A neurosurgeon said I needed surgery but I refuse to go because there is no one to look after me while I recover. And with covid, I will not go to the hospital because that’s where you get it. I’m so glad I went to The Pain Centre because they really helped and I don’t need surgery anymore.

Jane

I would like other people to consider using them because of how much he has helped me. If you feel like you need help you should contact them. I didn’t know how connected the body was and how old injures can make me have pain now. Now i don’t feel any pain and the exercises helped so much I’m no longer stiff and my back pain is gone

Sylvia

I had an injured back muscle for more than a year. I was assisted by a clinic specializing in those kinds of injuries which took a lot of sessions to relieve some of the pain. The Pain Centre’s treatment took 2 sessions! Thanks you Pain Centre!

Gerhard

Excellent service! Wow! Beyond amazed at the high level of accuracy carried out through the process of my treatment. I am completely free of all the pain was experiencing! Again, Wow!

Baatseba

I advised you to do it. Because I experience the pain that I had couldn’t even allow me to walk with confidence. My pain was heavy on me. My body was so heavy. The pain was so sore. He even picked up things that I didn’t even know if had. I sleep so much better now. But now I don’t have any problems

Aldine

I had back pain for almost 2 years, I relied heavily on strong pain killers and I was about to do an operation, but the day I met The Pain Centre, everything changed, I have healed no more pain no more taking pain killers.

Mmabatho

The Pain Centre has been the best physiotherapists. They literally changed my life. I’ve gone to several physiotherapists before who have not been able to solve my back problem. However, with The Pain Centre, they made me feel as if I can recover and in a quick time I actually did. I’d highly recommend this practice

Will