Free Resources
Fitness & Exercise Resources
Physiotherapist-approved guides on warming up, mobility, strength, posture, injury prevention and recovery — plus free health calculators.
Exercise & Recovery Guides
Practical, evidence-informed guidance. These tips are general — for pain or injury, get a personalised assessment.
Start with 5–10 minutes of light cardio to raise your heart rate, then do dynamic movements (leg swings, arm circles, hip openers) through the ranges you'll use. Avoid long static stretches before training — save those for cool-down. A good warm-up primes muscles and reduces injury risk.
Healthy Eating Basics
General nutrition guidance to support your training and recovery. Personalised diet plans from a qualified dietitian are launching soon.
Build meals around vegetables, quality protein (dal, eggs, chicken, fish, dairy), whole grains and healthy fats. Watch portion sizes, limit sugary drinks and fried foods, and eat mindfully. Small sustainable changes beat restrictive crash diets.
Have a question about your recovery?
Chat with our physiotherapists on WhatsApp — ask anything, get honest advice, and book only when you're ready.