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MOVE WELL, LIVE WELL · VYAYĀMA PHYSIO
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Move Well,
Live Well

Why your body isn't falling apart
Sitting: the comfortable way to feel terrible
The great wear-and-tear lie
Strength as a retirement plan
Movement for life after 40
VYAYĀMA PHYSIO 91 PAGES
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Move Well,
Live Well

91 pages on why your body hurts, what the internet gets wrong, and what actually works — in plain language, not clinical jargon.

Why sitting is slowly breaking you — and the fix takes 2 minutes
The truth about knees, hips and "wear and tear"
Strength isn't vanity — it's a retirement plan
Movement for women, and for everyone past 40
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THE VYAYĀMA Method™

MOVE WITH PURPOSE. HEAL WITH SCIENCE. LIVE WITH BALANCE.

At Vyayāma Physio, we believe pain isn’t normal and healing should be simple, preventive, and empowering. Through the Vyayāma Method, our 5-step signature approach, we combine physiotherapy, mindful movement, and traditional Indian wellness practices to create recovery that lasts.

The five pillars of the Vyayāma Method guide every patient journey:

Saṃsparśa – Touch & Assessment

Prāṇa – Breath & Energy Reset

Ākṛti – Form & Function Training

Śakti – Strength & Stability

Punarutthāna – Recovery & Renewal

Conditions we see every week

What we treat

If it aches, locks, clicks, gives way or just doesn't feel right chances are we see it every week. Here are the most common, in everyday words.

1
Neck & upper back
Stiff, sore neck
▾
Text neck & desk posture
Hours hunched over a screen compress the cervical vertebrae and strain the muscles that hold your head up.
Headaches that start in the neck
Cervicogenic headaches originate from tight suboccipital muscles and restricted joints not inside the head.
Pain between the shoulder blades
Mid-thoracic stiffness from prolonged sitting creates a gnawing ache that worsens toward the end of the day.
Tingling or numbness down the arm
Nerve irritation from a compressed disc can cause pins-and-needles all the way into the fingers.
Whiplash after an accident
Rapid head movement strains ligaments, muscles, and discs; symptoms can appear days after the incident.
2
Shoulder
Frozen shoulder
▾
Rotator cuff strain or tear
The four small muscles that hold the ball in the socket when even one is damaged, the whole shoulder suffers.
Pain lifting your arm overhead
Impingement tendons getting pinched in a narrow space is the most common cause of this specific pattern.
Clicking or catching
A labral or bursa issue can create a mechanical sensation with movement; often painless at first, then not.
After a dislocation
The shoulder needs specific rehab after dislocation skipping it leaves you far more likely to dislocate again.
After shoulder surgery
Post-surgical rehab timing and sequencing matters enormously too fast or too slow both set you back.
3
Elbow, wrist & hand
Pain with everyday tasks
▾
Tennis elbow & golfer's elbow
Tendon overload on the outer or inner elbow common in desk workers and athletes alike.
Wrist pain from typing or phones
Repetitive small movements accumulate into tendon and nerve strain that limits basic daily activity.
Numb fingers (carpal tunnel)
Median nerve compression at the wrist causes tingling, especially at night or when driving or typing.
Trigger finger
A finger that locks or clicks when you try to straighten it the tendon sheath is inflamed and catching.
After a wrist fracture
Recovering full grip, flexibility, and strength after a cast comes off takes structured, progressive work.
Body anatomy diagram
Team
Vyayāma Physio • Yemalur
4
Back & hip
Lower back pain
▾
Slipped or bulging disc
When the disc's soft centre pushes outward it can press on nearby nerves pain is the body asking for space.
Sciatica pain down the leg
The sciatic nerve runs from your lower back to your foot; when compressed, pain or burning can follow the entire length.
SI joint (low back–pelvis) pain
The sacroiliac joint is responsible for a surprising number of one-sided lower back and hip complaints.
Stiff or painful hips
Hip restriction loads the lower back unevenly and often quietly causes the back pain you've been blaming on sitting.
After hip replacement
Post-surgical rehab restores strength, gait mechanics, and confidence in a structured sequence.
5
Knee
Knee pain on stairs
▾
Arthritis & creaky knees
Cartilage changes don't mean the end of activity the right load programme actually slows progression.
ACL & ligament injuries
Whether you've had surgery or not, the ligament isn't the only thing that needs to heal the whole stability system does.
Torn cartilage (meniscus)
Causes locking, swelling, or deep joint pain physio is the first-line treatment before any surgical conversation.
Pain around the kneecap
Patellofemoral syndrome the grinding ache behind the kneecap on stairs responds well to targeted work.
After knee replacement
The new joint only works as well as the muscles around it early, consistent rehab is everything here.
6
Ankle & foot
Sprained ankle
▾
Heel pain in the morning
Plantar fasciitis that sharp first-step pain is caused by inflamed connective tissue at the base of the heel.
Achilles pain
Tendon overload from sudden activity increases responds to specific loading protocols, not rest alone.
Flat feet
Collapsed arches alter how load travels up through the knee, hip, and lower back often the root of pain well above the foot.
Wobbly, "weak" ankles
Chronic instability after repeated sprains is a balance and proprioception problem fully correctable with targeted training.
After a fracture
Once the bone has healed, the surrounding stiffness, swelling, and muscle loss need a structured programme to recover fully.
And beyond single joints
Arthritis in any joint ▾
Posture problems ▾
Jaw pain & clicking ▾
Nerve pain & pins-and-needles ▾
Pregnancy aches ▾
Bladder leaks after childbirth ▾
Balance problems & falls ▾
Stiffness in older age ▾
Breathing & stamina ▾
Sports injuries ▾
Growing pains in kids ▾
Not on the list?
WhatsApp us a few lines about your pain.
We'll tell you honestly whether we can help free, no obligation.
Message us on 80885 16867

Meet Our Team

Dr.Sayalee Pethe Founder of Vyayāma Method™

“Dr. Sayalee is a spine and posture specialist helping working professionals move pain-free. With over a decade of experience in musculoskeletal rehabilitation, she focuses on desk-related pain, chronic back and neck issues, and women’s health. She believes pain is not something you simply live with.”

— Chief Physiotherapist

Dr.Sayalee Pethe, Chief Physiotherapist

Dr. Ajay Thanaji Mulik, physiotherapist

“who believes that pain should never limit your life. I work closely with my patients to understand not just their condition, but their lifestyle and goals. Whether it’s recovering from injury, managing chronic pain, or improving mobility, my focus is simple helping you move better, feel stronger, and live pain-free.”

— physiotherapist

Dr. Ajay Thanaji Mulik

Rohan, Allrounder

“ supports assessments, assists during therapy, manages setup, and ensures every patient feels guided and cared for.Calm under pressure, I balances empathy with efficiency, anticipating needs before they are spoken.”

Allrounder

Rohan, Allrounder

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"From Saturday to Sunday, our team is here to provide personalized treatment and steady support to help you recover and reach your wellness goals."

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