Back pain exercises
Back pain : a common ailment
Back & Neck tensions or pain!
Often found in our families or among friends.
3 simple steps for a healthy back
Detailed Assessment
She studies the medical history and performs clinical orthopaedic tests
Assessment & Education on lifestyle
A HOLISTIC APPROACH – Nature of work, stress levels, physical activity, gastrointestinal inflammation, menstrual cycle, posture & sleep habits are discussed. Work ergonomics, movement, lifting habits & nutrition guidelines are provided to reduce pain.
A Tailor-made Exercise Program
Based on information collected from step 1 and 2, a tailor-made program is prepared by Mehernaaz and the exercises are taught to the clients. The exercise program is changed every 6 to 8 weeks to help the patient / client to progress in their flexibility, stability and strength and to work towards a stronger and pain-free back.
We can help you with your back, neck, abdominals & hips…
Reduce back & neck tensions
Herniated or slipped disc
Strengthen back & neck muscles
Posture correction
Core & deep abdominal muscle strength
Improve deep flexibility of back, neck & hip muscles
Thoracic kyphosis
Lumbar lordosis
Forward head posture
Correction of muscle imbalances
Hip flexibility & strength
Chronic back & neck pain
Please allow me to explain you, through examples of 2 case studies, how I work with my clients/patients.
PRIVATE OR SEMIPRIVATE CLASSES FOR –
EXERCISES FOR REDUCTION OF BACK & NECK TENSIONS / PAIN
+
GROUP CLASSES
“STRENGTHEN BACK & ABDOMINALS CLASS”
&
“STRETCHING & MOBILITY CLASS”
Pratical Information
Location
At Lausanne Palace Spa
At your home
At your workplace
Or by video conference
Private & semiprivate classes by appointments
Special DISCOVERY offer – Personal Coaching
10 classes of 1 hour each for CHF 1150.- instead of CHF 1200.-
– classes possible in English & French
– valid for 5 months
Wellbeing ASSESSMENT (Muscle & Joint Tests and a Personal Interview) are highly recommended to all clients/patients, before joining any group or private classes. This enables effective results and to understand their body and physiological loads, however they are not compulsory. Please click here for more information.
“STRENGTHEN BACK & ABDOMINALS GROUP class”
Special DISCOVERY offer
3 grooup classes
of same type of class or mixed classes
CHF 50.- (valid for 3 weeks)
Benefits:
- Deep strengthening of the back, neck & abdominal muscles
- Posture correction & improvement
- Reduction and prevention of back & neck tension
DETAILS:
- Fridays 12:15 to 13:30 (maximum of 8 participants)
- Beginner & intermediate levels
- In English & French
- Open to all ages
- Shower and changing room are at your disposal
- The class is cancelled in case there is only 1 participant attending on a particular day. Reimbursements are not possible but class can be replaced
- No group classes on public holidays, one week during school holidays in April & one week in October
Stretching & Mobility semiprivate class
Benefits of “STRETCHING & MOBILITY GROUP class” :
- Stretch deep muscles of the back, neck, torso, pelvis and limbs
- Posture improvement & correction
-
Feel opening and deep stretching in all your muscles
-
Reduce and prevent tensions in all your muscles
DETAILS:
- Mondays SEMIPRIVATE CLASS 12:15 to 13:30 (maximum 4 participants)
- Beginner & intermediate levels
- In English & French
- Open to all ages
- Shower and changing room are at your disposal
- The class is cancelled in case there is only 1 participant attending on a particular day. Reimbursements are not possible but class can be replaced
- No group classes on public holidays, one week during school holidays in April & one week in October
For Registrations click here
Tariff
To learn more, click on the icons below.
STRENGTHEN BACK & ABDOMINALS group class at the Lausanne Palace Spa
DURATION of the class: 1h15m
Individual class ……………………………. CHF 50.-
3 discovery classes (same type of class or mixed classes)……………………………. CHF 50.-
(valid for 3 weeks)
Seasonal subscription …………… CHF 35.- / class *
10 class Package ……………………….. CHF 450.-
(valid for 5 months for all group classes)
20 class Package ……………………….. CHF 800.-
(valid for 8 months for all group classes)
15 % reduction in tariff for GROUP CLASSES:
Seasonal subscriptions & 10/20 class Package for unemployed individuals and students
STRETCHING & MOBILITY SEMIPRIVATE class at the Lausanne Palace Spa
Duration of the class: 1h15m
2 participants : CHF 95.- / pers.
3 participants : CHF 70.- / pers.
4 participants : CHF 60.- / pers.
Semiprivate or small group at the Spa of Lausanne Palace
Duration of the class 1h15m
Would you like to organise a small group of YOUR CHOICE OF CLASS with your family / your friends or your colleagues at the Lausanne Palace Spa or elsewhere?
2 participants : CHF 95.- / pers.
3 participants : CHF 70.- / pers.
4 participants : CHF 60.- / pers.
Wellbeing Assessment
Muscle & Joint Tests and a Personal Interview, duration approximately 5/6 hours – CHF 540.-
Travel costs of CHF 30.- for home assessments
– Payment to be made on reservation in full
Private class at your home
1h Class : CHF 130.-
1h15 Class : CHF 160.-
1h30 Class : CHF 190.-
(Travel cost included within 5 km of Lausanne city centre)
Semiprivate class at your home/office
Price on demand
Program design
A tailor-made program prepared for you, to help you practice at home or on travels:
Program Type A: CHF 200.- (less time consuming to prepare)
Program Type B: CHF 350.- (more time consuming to prepare)
Subscription fees
- semi-private et group classes : CHF 25.- / semester
- private classes : 1x CHF 25.-
Payment terms:
Please note that cancellation of private, semiprivate & group classes must be done 48 hours in advance, otherwise they will be charged. Thank you for your understanding.
Seasonal subscriptions cover a defined period of time. Missed classes are neither refunded nor postponed.
* No group classes on public holidays, one week during school holidays in April & one week in October.
Any registration, confirmed by email, telephone, message or in person will be due and final.
Payments to be kindly made within 7 (seven) days for private, semiprivate and group classes. Thank you for your understanding.
BACK PAIN, HOW CAN IT BE TREATED OR PREVENTED?
POSTURE
“Posture is where one’s health begins” explains Mehernaaz.
Good posture enables complete respiration, improved blood circulation, efficient functioning of internal organs, a well-balanced musculoskeletal system, prevents muscular aches and pains and improves self-confidence.
Mehernaaz helps individuals to sit and stand upright through education on lifestyle habits, re-organization of their work station and a tailor-made exercise program.
WORK ERGONOMICS
Aligning your workstation and learning how to sit correctly is very essential to prevent and cure back & neck pain. Most of us spend hours seated in transport, offices, sofas, restaurants, etc. Mehernaaz considers this subject an important step in treating her patients.
NUTRITION
Nutrition is a key factor for good health. Poor nutrition can lead to deficiencies, disease and reduce stamina levels. Mehernaaz believes in natural organic sources of food to receive optimum nutrition and hydration.
For a healthy back and good digestion which go hand-in hand, drinking enough water and eating correctly are very essential.