STRENGTHEN Back neck & abdominals + STRETCHING

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…

N

Reduce back & neck tensions

N

Herniated or slipped disc

N

Strengthen back & neck muscles

N

Posture correction

N

Core & deep abdominal muscle strength

N

Improve deep flexibility of back, neck & hip muscles

N

Thoracic kyphosis

N

Lumbar lordosis

N

Forward head posture

N

Correction of muscle imbalances

N

Hip flexibility & strength

N

Chronic back & neck pain

Please allow me to explain you, through examples of 2 case studies, how I work with my clients/patients.

EXERCISES FOR BACK & NECK TENSIONS OR PAIN – PRIVATE OR SEMIPRIVATE CLASSES

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GROUP CLASSES

“STRENGTHEN BACK & ABDOMINALS CLASS” and “STRETCHING CLASS”

 

Pratical Information

Location
At Wellness Lausanne
At your home
& via Skype

Private & semiprivate classes by appointments

Special DISCOVERY offer – Personal Coaching

10 classes of 1 hour each for CHF 1050.- instead of CHF 1200.-

– offer valid for new clients

– 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.

Benefits of “STRENGTHEN BACK & ABDOMINALS GROUP class”

  • Deep strengthening of the back, neck & abdominal muscles
  •  Improved posture
  •  Reduction and prevention of back & neck tension

Information about “STRENGTHEN BACK & ABDOMINALS GROUP class”

  •  Discovery offer – 3 classes for a total price of CHF 50.-
  • TIMINGS:
  • Mondays 17:30 to 18:45
  • Fridays 12:15 to 13:30
  • Beginner & intermediate levels
  • In English & French
  • Maximum 8 participants
  • 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
Back neck & abdominals - Training
Back neck & abdominals - Training

Benefits of “STRETCHING GROUP class”

  • Stretch deep muscles of the back, neck, torso, pelvis and limbs
  • Improve posture
  • Feel opening and deep stretching in all your muscles 
  • Reduce and prevent tensions in all your muscles 

Information about “STRETCHING GROUP class”

  • Discovery offer – 3 classes for a total price of CHF 50.-
  • TIMINGS:
  • Mondays & Thursdays 12:15 to 13:15
  • Tuesdays 17:30 to 18:30
  • Beginner & intermediate levels
  • In English & French
  • Maximum 10 participants
  • 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 classes

DURATION of the class: 1h15m

Individual class ……………………………. CHF 50.-

3 discovery classes ……………………………. CHF 50.-

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)

20 % reduction in tariff for GROUP CLASSES:
Seasonal subscriptions & 10/20 class Package for unemployed individuals and students
STRETCHING group classes

DURATION of the class: 1h

Individual class ……………………………. CHF 50.-

3 discovery classes ……………………………. CHF 50.-

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)

20 % reduction in tariff for GROUP CLASSES:
Seasonal subscriptions & 10/20 class Package, for unemployed individuals and students
Semiprivate or Small group classes at Wellness Lausanne

Duration of the class 1h15m

2 participants : CHF 80.- / pers. (Package of 20 classes)

3 participants : CHF 60.- / pers. (Package of 20 classes)

4 participants : CHF 50.- / pers. (Package of 20 classes)

* Package of 20 classes is valid for 6 months

 

Private class at Wellness Lausanne

1h Class ……………………………. CHF 120.-

1h15 Class ……………………………. CHF 150.-

Special DISCOVERY offer – Personal Coaching

10 classes of 1 hour each for CHF 1050.- instead of CHF 1200.-

– offer valid for new clients

– classes possible in English & French

valid for 5 months

Wellbeing Assessment

Muscle & Joint Tests and a Personal Interview, approximately 5 hours – CHF 450.-

Travel costs of CHF 30.- for home assessments

Private class at your home

1h Class ……………………………. CHF 150.-

1h15 Class ……………………………. CHF 180.-

(Travel cost included)

Semiprivate class at your home

Price on demand

Program design

A tailor-made program prepared for you, to help you practice at home or on travels: CHF 150.-

2 programs: CHF 200.-

3 programs or more: CHF 230.-

Subscription fees

One-time registration fee 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.