Step 1 – Assess what's actually going on in your body.
Step 2 - Understand, you’ll learn why these issues are happening giving you real insight, not just surface level advice
Step 3 – Restore, movement and control where it’s missing.
Step 4 – Strengthen, the areas that have been underperforming.
Step 5 – Reintegrate, it all into real-life movement, sport, or training.
It’s simple. It’s structured. And it works.
Out of the Box Rehab
Step 1 – Assess what's actually going on in your body.
Step 2 - Understand, you’ll learn why these issues are happening giving you real insight, not just surface level advice
Step 3 – Restore, movement and control where it’s missing.
Step 4 – Strengthen, the areas that have been underperforming.
Step 5 – Reintegrate, it all into real-life movement, sport, or training.
It’s simple. It’s structured. And it works.
Don’t Just Take Our Word for It…
Here’s what others are saying about Out of the Box Rehab
Feel normal in your body again.
And keep it that way.
If your body keeps tightening up, flaring up or feeling like it just does not move how it used to, Out of the Box Rehab gives you a clear plan to start changing that.
A step by step online rehab coaching programme designed to help you move more freely, train more consistently and finally get on top of the issues that keep returning. Weekly coaching, personalised feedback and a rehab plan built around your body.
- Weekly live coaching and exercise feedback
- Full rehab plan built around your movement
- Members portal and progress support
- No generic one size fits all exercises
Watch this first — why things keep stalling and what actually changes things long term.
Tried stretches, physio, massage and random exercises — but it keeps coming back?
Most approaches look at one sore area at a time. But your body doesn't work like that.
A stiff hip can affect your knee.
A weak foot can affect your back.
Limited rib movement can affect your neck and shoulders.
The body leaves clues. Most approaches miss them.
- It feels better for a few days or weeks, then quietly returns. You treat the symptom, miss the reason it keeps coming back, and the cycle repeats.
- You've tried the exercises. Generic, isolated, not built around how your body actually moves. They helped for a bit. None of it stuck long term.
- You've started holding back. Training around it, avoiding certain movements, never quite trusting your body to hold up.
- You just want to feel normal. Wake up without stiffness. Move without overthinking it. Train without something always about to flare up.
"If you only treat the symptom, you miss the reason it keeps coming back."
That's why Out of the Box Rehab starts with a full body movement assessment. Not a symptom list. A clear picture of where your body is compensating, what it is avoiding, and where your real starting point actually is.
From there, the plan is built around you. Not a folder of generic exercises. A guided coaching system that adjusts as your body improves.
A simple four-stage process.
In the right order. At your pace.
Not all at once, and no need to rush. The order matters. Most rehab skips steps — that's why things stall. This doesn't.
Settle things down
Calm pain and sensitivity so the body feels safe enough to learn and change. You can't build on a system that's still on high alert.
Restore movement options
Bring back different movement patterns, restore control and coordination. Give the body new routes rather than the same compensated ones.
Build real strength
Practical strength that supports daily life — not just rep sets in the gym. Gradually, with confidence, in the areas that have been underperforming.
Make it hold
So progress doesn't vanish after a few good weeks. The body holds up over time and the slip-backs stop happening.
Instead of just telling you what to do, we help you understand why. When things make sense, you do them differently. When you do them differently, the body responds differently. That's the shift most rehab misses.
Iain Pritchard
Sports Therapist & Manual Therapy Specialist · 18+ yearsFor over 18 years I have worked with thousands of people dealing with the same frustrations. Tight hips that never loosen up. Backs that flare up again and again. Shoulders that never quite feel right.
Different people, but very similar patterns. The problem is not effort. Most people are trying hard. The problem is the approach.
Short term fixes, isolated exercises and lack of progression keep people stuck. Out of the Box Rehab is built differently. It combines hands-on understanding with coaching, education and progression so you are not just getting short term relief, you are building a body that works better long term.
"You do not need another random exercise. You need the right plan, built for your body, with the right support behind it."
Honest about who this works for.
It works well for some people and not at all for others. Here's a straight answer.
This tends to work well if...
- You've tried a few things already and want to understand why they haven't stuck
- You're ready for a structured process, not a quick fix or magic exercise
- You want progress that actually lasts, not just a few good weeks then a setback
- You've come from in-person treatment and want to keep progressing
- You're working through the 39-day email series and want to go deeper
- You want real support along the way, not just a plan and good luck
This probably isn't right if...
- You're looking for a quick fix or one magic exercise that sorts everything
- You want something done to you rather than a process you work through yourself
- You're not willing to spend a little time understanding what's actually going on
You're not left to figure this out alone.
This isn't a here's the plan, see how you get on situation. There's proper support at every stage.
Full body movement assessment
Every member starts here. A clear picture of where your body is compensating, what it is avoiding, and where your real starting point is.
Personalised exercise progressions
Movements adjusted to match where you are right now, then progressed as your body improves. You are not fitting into a programme — the programme fits you.
Weekly live coaching calls
Ask questions, get feedback on your exercises, and learn from others going through the same process. Answered live every week.
Weekly mini lessons
Short explanations of what is going on in your body in plain English. Understanding the why speeds up progress significantly.
Private members community
Access to a group of people working through similar issues. You are not second guessing what to do next on your own.
Ongoing support and tracking
Full members portal, progress tracking, and ongoing coaching support so nothing slips through the gaps between sessions.
One plan. Everything included. No contracts.
Everything included
per month
- Weekly live Q&A and coaching with Iain
- Full access to the complete four-stage programme
- Guided movement sessions throughout
- Mini lessons — understand the why, not just the what
- Community support and group accountability
- Ongoing progressions as you move through the stages
Join Out of the Box Rehab →
No contracts. No pressure. Cancel any time.
Most people stay 6 to 12 months to build lasting change.
Not sure yet? If it's not the right fit after the first month, cancel with no questions asked. The goal is for this to work for you — not to keep you in something that isn't helping.
Honest answers to the questions people usually have.
No. Out of the Box Rehab works as a standalone programme. It works well for people coming from in-person treatment, but also for people coming from the 39-day email series, from social media, or who've never met Iain. If you're genuinely not sure whether it's right for you, email info@360hft.com first.
Long-standing issues can take longer, but they can still change. The body adapts to whatever conditions it's in. Give it different conditions and it adapts again. Most people in the programme have been dealing with things for months or years — that's exactly who this was built for.
Sessions are built to fit into real life. Most people find 20 to 40 minutes a few times a week is enough to make consistent progress. The weekly Q&A call is there when you need it and sessions are recorded if you can't make them live.
All sessions are recorded and available to watch back. You can also submit questions in advance if you know you can't make it live. The support doesn't disappear just because you missed a call.
Yes — it's designed to complement other care, not replace it. Out of the Box Rehab fills in the structured rehab and understanding side that often gets missed. A lot of people use both at the same time.
It depends on how long the issue has been there and how your body responds. Some people feel a real shift within the first few weeks. Most find 6 to 12 months gives lasting change rather than just a short improvement. You stay month to month for as long as it's genuinely useful — and leave when it's not.
"You do not need another random exercise.
You need the right plan, built for your body,
with the right support behind it."
If you are fed up with feeling stiff, limited or like something is always about to flare up — Out of the Box Rehab was built for you.
View Programme & Pricing →£120/month · No contracts · Cancel any time