Dragon Rehab Programmes

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Lower Back Pain



  • Sudden or gradual onset of pain in the lumbar region of the back
  • Mild / moderate pain with simple movements
  • Morning pain which reduces with movement
  • Difficulty performing simple daily activities



  • More information on this programme

    Dragon Rehab Lower Back Pain programme

    The Dragon Rehab Lower Back Pain Programme is a 5-stage programme which takes you through the correct exercises to aid you in overcoming your pain and limitations. The early stages promote range of movement, general muscle maintenance and low stress exercises, before progressing to dynamic and more challenging functional exercises in the latter stages that prepare the lower back for the stresses and strains of everyday life and even sporting activities.


    When can I start the Dragon Rehab Lower Back Pain Programme?

    Once you are able to walk with minimal discomfort and get down and up from the floor or a bed, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your general pain level and duration of symptoms, along with your pain levels while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab Lower Back Pain Programme, you’ll be able to use our Lower Back Pain grading system to determine how many sessions its sensible to complete in order to progress safely through each stage. It’s a simple process that you can use to determine the severity of your problem and ensure that your progression matches your healing time, so you can return to normal as quickly as possible!


    Equipment needed for the Lower Back Pain Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Medicine ball (1-5Kg) 

    - Dumb-bells or Kettlebells (5-15Kg)


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.



Neck Pain / Whiplash



  • New programme coming soon



Frozen Shoulder



  • Gradually increasing pain + stiffness within the shoulder
  • May have occurred due to a strain or impact to the shoulder
  • Limitation of normal daily activities
  • Weakening of the muscles around the shoulder



  • More information on this programme

    Dragon Rehab Frozen Shoulder programme


    The Dragon Rehab Frozen Shoulder Programme is a 5-stage programme which takes you through the correct exercises to aid you in overcoming your pain and movement limitations. In the early stages the focus is on beginning to regain range of movement, general muscle maintenance around the shoulder and low stress exercises. The latter stages progress to dynamic and more challenging functional exercises that prepare the shoulder for the stresses and strains of everyday life and even a return to physical activity.


    When can I start the Dragon Rehab Frozen Shoulder Programme?


    Once you are able to raise your arm above shoulder level with less than 4/10 pain which resolves quickly at rest, you should find stage 1 of the rehab programme helpful. When beginning stage 1, your general pain level and duration of symptoms, along with your pain levels while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?


    As soon as you purchase the Dragon Rehab Frozen Shoulder Programme, you’ll be able to use our Shoulder Pain grading system to determine how many sessions its sensible to complete in order to progress safely through each stage. It’s a simple process that you can use to determine the severity of your problem and ensure that your progression matches your recovery time, so you can return to normal as quickly as possible!



    Equipment needed for the Shoulder Pain Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    • Theraband or adjustable-height cable machine
    • Medicine ball (1-5Kg)
    • Dumb-bells or Kettlebells (5-15Kg)
    • Dowel

    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Shoulder Pain



  • Pain within and/or around the shoulder joint
  • Pain can improve when shoulder is warmed up
  • May have occurred due to doing an activity that you were not used to or haven’t done before
  • Limitation of overhead shoulder movement or pain when raising arm to overhead positions
  • Weakness of the shoulder in certain movements




  • More information on this programme

    Dragon Rehab Shoulder Pain programme


    The Dragon Rehab Shoulder Pain Programme is a 6-stage programme which takes you through the correct exercises to aid you in overcoming your pain and limitations. The early stages promote range of movement, general muscle maintenance and low stress exercises, before progressing to dynamic and more challenging functional exercises in the latter stages that prepare the shoulder for the stresses and strains of everyday life and even sporting activities.


    When can I start the Dragon Rehab Shoulder Pain Programme?


    Once you are able to raise your arm above shoulder level with less than 4/10 pain, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your general pain level and duration of symptoms, along with your pain levels while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?


    As soon as you purchase the Dragon Rehab Shoulder Pain Programme, you’ll be able to use our Shoulder Pain grading system to determine how many sessions its sensible to complete in order to progress safely through each stage. It’s a simple process that you can use to determine the severity of your problem and ensure that your progression matches your recovery time, so you can return to normal as quickly as possible!



    Equipment needed for the Shoulder Pain Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    • Theraband or adjustable-height cable machine
    • Medicine ball (1-5Kg)
    • Dumb-bells or Kettlebells (5-15Kg)

    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.

Post Operative Shoulder Stabilisation



  • Shoulder stabilisation surgery improves the stability of the shoulder and reduces the chances of further dislocation or subluxation
  • Suitable for those who have had Open or Arthroscopic Anterior / Posterior Shoulder Stabilisation; AC joint reconstruction or Rotator Cuff Repair.
  • Complete 3-4 rehab sessions every week at each stage
  • Progress through the full rehab programme within 3-4 months




  • More information on this programme

    Dragon Rehab Post-op Shoulder Stabilisation programme 


    The Dragon Rehab Post-Op Shoulder Stabilisation Programme is a 10-stage programme which leads you step-by-step through the first 3 to 4 months of your recovery from your surgery. The early stages have a focus on slowly regaining your range of movement as you come out of the sling and waking up the muscles which stabilise the shoulder joint in preparation for more testing exercises to come. The middle stages focus on building strength around the shoulder and begin to test your outer range control through challenging but important drills. The latter stages of the programme allow you to develop some explosive strength and dynamic stability through a variety of functional and weighted tasks. On completion of the post-op shoulder stabilisation programme, you will be ready to start the process of returning to your normal training and sport.



    When should I start the programme?


    The first stage of the programme is designed to be started after 14 days. This is provided that your resting pain levels are not excessive, there are no signs of infection around your operation wounds and you have been able to move your arm within the limits allowed in your post-op instructions.



    How long should I perform each stage of the rehab programme for?


    For a good outcome with the post-op shoulder stabilisation programme, completing 3 or 4 sessions of each stage in a week is optimal. This will allow enough repetition of the exercises to increase your strength and muscle bulk, while also allowing enough rest days to prevent excessive soreness or fatigue.



    Equipment needed for the Post-op Shoulder Stabilisation Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    Bench or box (knee height)

    Cable machine and resistance bands

    Range of dumbells / kettlebells (1-25Kgs)

    Dowel (broom handle)

    Medicine balls (1-5Kgs)

    Swiss-ball or Bosu-ball

    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.

Post Operative Sub Acromial Decompression



  • Sub-acromial decompression surgery reduces shoulder pain and improves function
  • Our rehab programme helps you regain full strength, flexibility and function allowing successful return to sport.
  • Complete 6 rehab sessions every 2 weeks at each stage
  • Progress through the full rehab programme within 3-4 months




  • More information on this programme

    Dragon Rehab Post-op Sub-acromial Decompression programme


    The Dragon Rehab Post-op Sub-acromial Decompression programme is a 6-stage programme which takes you through the correct exercises to aid you in regaining your range of movement, strength and function following your surgery. The early stages promote early range of movement, early muscle activation and low stress exercises, before progressing to dynamic and more challenging functional exercises in the latter stages that prepare the shoulder for the stresses and strains of an active lifestyle and sporting activities.


    When can I start the Dragon Rehab Post-op Sub-acromial Decompression Programme?


    The first stage of the programme is designed to be started after 3-7 days. This is provided that your resting pain levels are not excessive, there are no signs of infection around your operation wounds and you have been able to move your arm within the limits allowed in your post-op instructions.


    How long should I perform each stage of the rehab programme for?


    For a good outcome with the post-op sub-acromial decompression programme, completing at least 6 sessions per stage within a 2 week period is optimal. This will allow enough repetition of the exercises to gain strength and enough rest days to prevent excessive soreness or fatigue.



    Equipment needed for the Shoulder Pain Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    Bench or box (knee height)

    Cable machine and resistance bands

    Range of dumbells / kettlebells (1-25Kgs)

    Dowel (broom handle)

    Medicine balls (1-5Kgs)


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Groin Strain



  • Sudden or gradual onset of pain along the inner thigh during running / sports activity
  • Mild / moderate inner thigh pain with walking in the 1-4 days post-injury
  • Inner thigh pain when squeezing knees together
  • Inner thigh pain when performing an inner thigh stretch


  • More information on this programme

    Dragon Rehab Groin Injury programme

    The Dragon Rehab Groin Injury Programme is a 5-stage programme which takes you through the correct exercises to prepare you for a return to running or sports while allowing the adductor muscles to heal at their natural speed. The early stages promote range of movement, general muscle maintenance and low stress adductor exercises, before progressing to dynamic and challenging functional exercises in the latter stages that prepare the adductors for the high strength demands of multi-directional running and kicking.


    When can I start the Dragon Rehab Groin Injury Programme?

    Once you are able to walk with minimal discomfort, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your injury grading along with your symptoms while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab Groin Injury Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to progress through each stage. It’s a simple process that you can use to determine the severity of your injury and ensure that your progression matches your healing time, so you can return as quickly as possible!


    Equipment needed for the Groin Injury Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Medicine ball (1-5Kg) + slam ball (10-15Kg)

    - Dumb-bells or Kettlebells (1-20Kg)


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Hamstring Tear



  • Sudden or gradual onset of pain along the back of your thigh during running / sports activity
  • Mild / moderate hamstring pain with walking in the 1-4 days post-injury
  • Hamstring pain when bending knee against resistance
  • Hamstring pain when performing a posterior thigh stretch


  • More information on this programme

    Dragon Rehab Hamstring Tear programme

    The Dragon Rehab Hamstring Tear Programme is a 5-stage programme which takes you through the correct exercises to prepare you for a return to running or sports while allowing the hamstring muscles to heal at their natural speed. The early stages promote range of movement, general muscle maintenance and low stress hamstring exercises, before progressing to dynamic and challenging functional exercises in the latter stages that prepare the hamstring for the high strength demands of running and sports.


    When can I start the Dragon Rehab Hamstring Tear Programme?

    Once you are able to walk with minimal discomfort, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your injury grading along with your symptoms while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab Hamstring Tear Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to progress through each stage. It’s a simple process that you can use to determine the severity of your injury and ensure that your progression matches your healing time, so you can return as quickly as possible!


    Equipment needed for the Hamstring Tear Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Resistance band (light to medium)

    - Dumb-bells or Kettlebells (5-25Kg)

    - Swissball (medium size)

    - Gluteband


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Quadriceps Tear



  • Sudden or gradual onset of pain along the front of your thigh during running / sports activity
  • Mild / moderate quadriceps pain with walking in the 1-4 days post-injury
  • Quadriceps pain when straightening knee against resistance
  • Quadriceps pain when performing an anterior thigh stretch


  • More information on this programme

    Dragon Rehab Quadriceps Tear programme

    The Dragon Rehab Quadriceps Tear Programme is a 5-stage programme which takes you through the correct exercises to prepare you for a return to running or sports while allowing the quadriceps muscles to heal at their natural speed. The early stages promote range of movement, general muscle maintenance and low stress quadriceps exercises, before progressing to dynamic and challenging functional exercises in the latter stages that prepare the quadriceps for the high strength demands of running and kicking.


    When can I start the Dragon Rehab Quadriceps Tear Programme?

    Once you are able to walk with minimal discomfort, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your injury grading along with your symptoms while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab Quadriceps Tear Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to progress through each stage. It’s a simple process that you can use to determine the severity of your injury and ensure that your progression matches your healing time, so you can return as quickly as possible!


    Equipment needed for the Quadriceps Tear Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Resistance band x 2 (light and medium)

    - Dumb-bells or Kettlebells (1-15Kg)

    - Swissball (medium size)

    - Gluteband


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Calf Injury


  • Sudden or gradual onset of pain in the calf muscle during running / sports activity
  • Mild / moderate calf pain with walking in the 1-4 days post-injury
  • Calf pain when heel raising / hopping
  • Calf pain when performing a calf stretch



  • More information on this programme

    Dragon Rehab Calf Injury Programme

    The Dragon Rehab Calf Injury Programme is a 5-stage programme which takes you through the correct exercises to prepare you for a return to running or sports while allowing the calf muscles to heal at their natural speed. The early stages promote range of movement and static ankle stability training, before progressing to dynamic and challenging functional exercises in the latter stages that prepare you fully for the unpredictability of running and sports.


    When can I start the Dragon Rehab Calf Injury Programme?

    Once you are able to walk with only minimal discomfort, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your injury grading along with your symptoms while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab Calf Injury Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to progress through each stage. It’s a simple process that you can use to determine the severity of your injury to ensure that your progression matches your healing time, so that you’re back on your feet as quickly as possible!


    Equipment needed for the Calf Injury Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Step or weight plates

    - Dumb-bells or Kettlebells (1-25Kg)

    - Skipping rope


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Lateral Ankle Sprain



  • Twisted ankle causing sudden pain on outside of ankle / foot area
  • Difficulty walking normally for several days after injury
  • Bruising and swelling on the outside of ankle / foot
  • A reduction in ankle flexibility / mobility due to pain + swelling



  • More information on this programme

    Dragon Rehab Ankle sprain programme

    The Dragon Rehab Ankle Sprain Programme is a 5-stage programme which takes you through the correct exercises to prepare you for a return to running or sports while allowing the ankle ligaments to heal at their natural speed. The early stages promote range of movement and static ankle stability training, before progressing to dynamic and challenging functional exercises in the latter stages that prepare you fully for the unpredictability of running and sports.


    When can I start the Dragon Rehab Ankle Sprain Programme?

    Once you are able to walk with only minimal discomfort, you should find stage 1 of the rehab programme manageable. When beginning stage 1, your injury grading along with your symptoms while doing the exercises will help to determine the minimum number of sessions that you should complete at each stage.


    How long should I perform each stage of the rehab programme for?

    As soon as you purchase the Dragon Rehab ankle Sprain Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to progress through each stage. It’s a simple process that you can use to determine the severity of your injury to ensure that your progression matches your healing time, so that you’re back on your feet as quickly as possible!


    Equipment needed for the Ankle Sprain Programme

    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:

    - Bench or box

    - Resistance bands (light to medium) and gluteband

    - Swissball (medium size)

    - Dumb-bells or Kettlebells (1-25Kg)

    - Medicine ball (1-5Kg) and small hurdle

    - Bosu ball, trampette or balance mat


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.



Ankle Instability



  • Repeated sprains to the outside of the ankle
  • Lack of strength around the ankle
  • Reduced confidence in the stability of the ankle
  • A reduction in range of movement of the ankle



  • More information on this programme

    Dragon Rehab Ankle Instability programme


    The Dragon Rehab Ankle Instability Programme is a 5-stage programme for athletes who are experiencing frequent episodes of giving way and regular minor ankle sprains. The rehab programme guides you through the correct exercises to prepare for a return to running or sports while allowing the ankle ligaments to heal at their natural speed. The early stages promote static ankle stability + strength training, before progressing to more dynamic and challenging functional exercises in the latter stages that prepare you fully for the unpredictability of running and sports.


    When can I start the Dragon Rehab Ankle Instability Programme?


    If you are able to walk with only minimal discomfort, you should find stage 1 of the rehab programme manageable.


    How long should I perform each stage of the rehab programme for?


    As soon as you purchase the Dragon Rehab Ankle Instability Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to safely progress through each stage. It’s a simple process that you can use to determine the severity of your injury and ensure that your progression matches your healing time, so that you’re back on your feet as quickly as possible!


    Equipment needed for the Ankle Instability Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    Bench or box

    Resistance bands (light to medium) and gluteband

    Swissball (medium size)

    Dumb-bells or Kettlebells (1-25Kg)

    Medicine ball (1-5Kg) and small hurdle

    Bosu ball, trampette or balance mat



    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.


Hip Flexor Injury



  • Sudden or gradual onset pain in front of hip during running / sporting activity
  • Mild / moderate hip pain with walking in the 1-4 days post-injury
  • Pain at the front of the hip when raising knee up to waist level
  • Pain at the front of the hip when performing a hip flexor stretch



  • More information on this programme

    Dragon Rehab Hip Flexor Injury Rehab Programme


    The Dragon Rehab Hip Flexor Injury Programme is a 5-stage programme which allows you to progress as you feel ready provided you have completed the minimum number of sessions and can complete the exercises at each stage in their entirety. Stage one introduces you to the basic exercise themes which flow through the whole programme and has an initial focus on range of movement work and early strength work. It is important to spend time on the simple skills before ramping things up. Through each stage, the exercises become more dynamic and challenging than the last, with the focus transitioning to advanced strength work and preparation to run and play sports again. On completion of the 5-stage programme, there should be little doubt that the Groin has become strong and robust enough to cope with a return to your chosen sport or activity.



    How do I know when to start the Dragon Rehab Hip Flexor Injury Programme?


    Once you are able to walk with minimal discomfort, you should find stage 1 of the rehab programme manageable.


    How long should I perform each stage of the rehab programme for?


    As soon as you purchase the Dragon Rehab Hip Flexor Injury Programme, you’ll be able to use our injury grading system to determine how many sessions you’ll need to complete in order to safely progress through each stage. It’s a simple process that you can use to determine the severity of your injury and ensure that your progression matches your healing time, so that you’re back on your feet as quickly as possible!


    Equipment needed for the Hip Flexor Injury Programme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    Bench or box

    Resistance bands (light to medium) and glutebands

    Dumb-bells or Kettlebells (1-25Kg)


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.

  • More information on this programme

    Dragon Rehab Post-op ACL reconstruction Programme


    The Dragon Rehab Post-op ACL reconstruction Programme is a 10+ stage programme is designed to get you back on your feet after surgery and then help you work towards the eventual goal of a return to sports by guiding you through all of the strength, mobility and proprioceptive work necessary to achieve a robust, stable knee. You’ll be talked through each stage of the programme with online consultations and be able to check in with your Dragon Rehab coach whenever you’re ready to progress. Stage one helps you start moving and introduces you to the basic exercise themes which flow through the whole programme. There is an initial focus on range of movement work and early bodyweight-resisted strength work. Through each stage, the exercises become more dynamic and challenging than the last, with the overall focus being to help you transition towards sports-specific movements and activities with the confidence that is needed to perform them safely. On completion of the 10+ stage programme, there should be little doubt that you have become strong and robust enough to cope with a return to your chosen sport or activity.


    When can I start the Dragon Rehab Post-op ACL reconstruction Programme?


    At around 2 weeks post-surgery, you should be able to begin stage 1 of the Dragon Rehab Post-op. ACL Reconstruction programme, provided that the knee swelling and movement has shown improvement and you are able to walk independently without crutches.


    How long should I perform each stage of the rehab programme for?


    For a good outcome from your surgery, the Dragon Rehab Post-op ACL reconstruction Programme asks you to complete 6 sessions of the exercises at each stage within a 2-week period before progressing. This will allow enough repetition of the exercises to increase your strength and muscle bulk, while also allowing enough rest days to prevent excessive soreness or fatigue.


    Equipment needed for the Dragon Rehab Post-op ACL reconstructionProgramme


    If you’re working through the rehab programme in a gym, you’ll need the following equipment available:


    Variable height box / bench

    Resistance bands (light / medium / heavy) and set of glutebands

    Dumb-bells or Kettlebells (1-25Kg)

    Medium-size Swissball + Bosu ball

    Hurdles and cones


    If you’re intending to complete the rehab programme at home, we’ve included a useful list of equipment alternatives in our essential information sheet.

Post Operative ACL Reconstruction



  • ACL surgery improves the stability of your knee and stop it giving way.
  • Our rehab programme focuses on regaining a strong, stable knee and a readiness for field / court activites at completion.
  • Complete 6 rehab sessions every 2 weeks at each stage
  • Progress through the full rehab programme in 6 months (if you complete the number of sessions required)



Knee Arthritis



  • New programme coming soon