Freedom In Motion

A 6-Week Programme for Chronic Back, Hip, and Knee Pain in Palm-Mar, Tenerife

Nearly 80% of us, whether we’re in our 20s, sitting at a desk all day, or lifting on the job, will experience persistent back pain at some point.
And it rarely stops there.

From our coaching experience and the latest research, we know back, hip, and knee pain are often linked. Old injuries, years of poor posture, or daily habits can cause the body to adapt in subtle ways — shifting weight, altering movement, creating a chain reaction of stiffness, weakness, and discomfort.

Living with ongoing back, hip, or knee pain can feel overwhelming, making everyday activities harder and limiting the life you want to live. But movement, when guided in the right way, is one of the most powerful tools for long-term relief and recovery.

Across 12 sessions, we’ll combine education, functional strength training, mobility strategies, and supportive coaching, so you don’t just cope with pain, you rebuild the freedom to live on your own terms.

Who Is It For?

Freedom in Motion is for anyone who wants to move with less pain and more confidence. It’s for you if:

  • You spend long hours at a desk, feeling stiffness in your back, hips, or knees from sitting.

  • You’ve had an old injury that left lingering pain or movement limitations.

  • You do physical work and need a safe, structured way to keep your body strong and resilient.

  • You’re active but restricted, avoiding certain movements, workouts, or hobbies because of pain.

  • You want to protect your independence and stay capable in daily life — climbing stairs, carrying shopping, or playing with family.

Whether you’re in your 20s or your 70s, this programme adapts to your ability and goals.

The progress is gradual, tailored, and always supported.

Programme Details

Duration: 6 weeks (12 sessions total)
Format: Twice weekly, 60-minute sessions:

  • 5–10 minutes: Catch-up and discussion of an educational topic (pain management, nutrition, mindset, daily habits).

  • 30–40 minutes: Guided workout of strength, mobility, and control exercises — explained, demonstrated, and supervised by your coach.

  • 5–10 minutes: Cool-down and reflection.

Times: 10:30 AM or 4:00 PM on weekdays (TBC)
Start Date: 6th of October
Group Size: Max. 8 participants per group.
Languages: Sessions available in English, Spanish, and Lithuanian.
Price: €150 for the full 6-week programme.

What You’ll Get

Freedom in Motion gives you more than just classes:
In Every Session:

- Practical education + guided exercise.
- Tailored coaching and safe progressions.
- Small group support (max. 8).

Beyond the Sessions:

- Home strength & mobility programme with videos

- Nutrition Ebook with anti-inflammatory strategies & daily habits

- Access to the Pharos Gratitude Journal App for mindset support

- Ongoing expert coaching and a supportive community

This combination provides not just exercise, but a comprehensive framework for long-term health.

Start Your 6-Week Journey Here

Only 8 spots are available per group.

Why This Programme Works?

Freedom in Motion isn’t just another exercise class. It’s a structured, progressive programme grounded in science and guided by experienced coaches.

  • From Research: Inspired by the NHS-endorsed ESCAPE-pain programme, which has helped thousands reduce pain and disability through education and exercise.

  • From World-Class Coaches: Built on principles from Kelly Starrett (Supple Leopard, Deskbound), Dr. Aaron Horschig (Squat University) and others.

  • From Our Expertise: We bring an MSc in Strength, Conditioning & Rehabilitation, a BSc in Psychology, a Master’s in Sports Performance, and nearly two decades of combined coaching experience helping people move from pain into confidence.

Every session is intentionally structured:

  • Functional Strength — Strength is more than muscle — it’s protection. Strong muscles support your joints, improve bone density, and make daily tasks easier. Studies show strength training improves outcomes for osteoarthritis, osteoporosis, diabetes, and cardiovascular health. It’s also one of the best ways to preserve independence as we age.

  • Advanced Mobility Training — Stretching feels good, but it rarely lasts. Our methods — like PAILs & RAILs (isometric loading at end ranges) and contract–relax techniques — train your nervous system to own new positions. That means real, lasting improvements in flexibility, stability, and pain resilience.

Together, these methods don’t just mask symptoms — they build the strength, control, and confidence you need to move freely for life.

 FAQs

  • No, but all participants must have medical clearance confirming it’s safe to exercise

  • No. Physiotherapy is often short-term and clinic-based. Freedom in Motion builds on rehab principles and extends them into functional strength, advanced mobility, and long-term self-management in a supportive group.

  • Every movement is adapted to your capacity. In the first sessions, we’ll identify your safe starting point, then progress gradually.

  • No programme can promise that. But Freedom in Motion can help you reduce pain, move more easily, and build the strength and habits to manage your condition better.

  • The full 6-week programme is €150, which covers:

    • 12 group sessions (60 minutes each).

    • Small group support (max. 8 participants).

    • Freedom in Motion Ebook (methods & tools).

    • At-home strength & mobility programme with video guides.

    • Nutrition Ebook.

    • Access to the Pharos Gratitude Journal app.

  • Freedom in Motion is designed to give you a strong foundation, not just a short-term result. After completing the programme, you’ll have:

    • The resources and knowledge to continue on your own.

    • The option to join our small group classes, private coaching, or nutrition support for continued progress.

    • The confidence to move forward with less pain, more strength, and greater independence.

We know living with pain can feel overwhelming, frustrating, and sometimes even isolating. The truth is, progress isn’t always linear — some days will feel easier, others more challenging. That’s normal.

What matters is that you’re taking steps forward. Every session, every rep, every stretch is a deposit into your long-term health. You’re not doing this alone — we’ll be there to guide, adapt, and encourage you at every stage.

We are not chasing perfection. We build confidence in what your body can do, and reclaim the freedom to live life on your own terms.

Be kind. Make yourself proud.

– Egle & Adrian

Ready to Move With More Freedom?

Spaces are limited to 8 participants per group.