Personalised rehabilitation, injury‑prevention and holistic health programs led by certified Exercise Scientists

💡 Find Your Best-Fit Health Pathway in 2 Minutes

Find Your Program

  • Rehabilitation

    Post-injury or post-op rehab programs tailored to your needs. Restore function, reduce pain, return to life or sport.

    Explore 

  • Prehabilitation (preventative)

    Prehab to build resilience: mobility, strength and sport-specific load management.

    Explore 

  • Holistic Health

    Movement, mindful habits and nutrition — a blended program for long-term wellbeing

    Explore 
Which program is for me?

How it Works

  • 1. Assess

    Online intake & baseline tests (mobility, pain, function).

  • 2. Plan

    Personalised 6–12 week plan, OR monthly subscription with milestones.

  • 3. Coach App

    Delivered in the Rethink Health app: workouts/movement program, habits, nutrition, check-ins.

  • 4. Progress

    Weekly reviews and objective results (mobility, pain, return-to-sport/ daily activities).

    Start Free Assessment 
1 4

Don't just take our word for it. Our clients' success stories speak for themselves.

Find your program now

  • “I came for a solution to my back pain, but I got so much more. This program didn't just fix my body; it gave me the mental resilience to push past my limitations. I feel physically stronger and more hopeful than I have in years.”

    — Mark J.

  • “I came to Rethink Health to fix my physical pain. What I didn’t expect was to regain confidence and feel mentally strong again. This program truly healed my body and restored my mind.”
    — Amy J.

  • “As a runner, staying injury-free is my biggest goal. The prehab classes have made me feel bulletproof. I’m running faster, my form is better, and I have the confidence of knowing I’m building a body that can perform for decades to come.”

    — Jaco P.

  • “I didn't have a specific injury, just a general feeling of being ‘unwell.’ The mix of strength and mindful classes gave me energy, reduced my stress, and made me feel truly connected to my body again. This is my secret weapon for a healthy mind and body.”

    — Thandiwe M.

1 4
Find your program now

About Nicole

After overcoming her own spinal injury, Nicole founded Rethink Health Online to help others reclaim their strength, mobility and confidence. She holds a BSc in Exercise Science (Biokinetics) and is a registered health professional with over 14 years of experience in rehabilitation, injury-prevention and holistic wellness. Nicole blends evidence‑based exercise science with compassion and real‑world insight to deliver personalised programmes that support physical and mental resilience.

Learn more about Nicole’s story →

Popular Programs

Holistic Health

  • For Your Wellness Program

    An online program, designed to help you feel your best. With guided workouts, simple mindfulness tools, and easy nutrition tips, you’ll build healthier habits that fit into your everyday life.

    Perfect for busy individuals who want a simple, supportive way to move more, eat well, and manage stress—without the overwhelm.

  • Healthy Kids Development Program

    Fun Online Program for Kids (Ages 4–12)
    Playful exercises and games to improve posture, balance, strength, and coordination. Perfect for kids with flat feet, weak core, or postural issues. Short, equipment-free sessions fit easily into daily routines, building confidence, healthy growth, and a love for movement.

  • Recovery Through Movement

    Online wellness platform for psychiatric recovery, offering trauma-informed movement and health education at your own pace. Designed for individuals living with or recovering from depression, anxiety, PTSD, bipolar disorder, or trauma histories. Ideal for those transitioning from intensive care or managing medication side effects, who need safe, gentle support to rebuild health and resilience.

Rehabilitation

  • Chronic Back Pain: 12 Week Program

    Comprehensive online program to manage chronic back pain and improve spinal function.

    For individuals with chronic low or mid-back pain, postural issues, recurring discomfort, or post-op. Combines mobility, strength, and functional exercises to address pain at its root.

  • Posture Improvement Program

    Improve alignment, reduce pain, and boost confidence from the comfort of home.
    Ideal for adults and teens who spend long hours sitting or experience postural discomfort. Focuses on strengthening postural muscles and correcting alignment.

Prehabilitation

  • Healthy Hips

    Build stronger, healthier hips in just 6 weeks! This progressive program improves stability, mobility, and balance while helping prevent injuries and boosting everyday movement.
    Perfect for adults looking to strengthen their hips—whether for recovery, injury prevention, or enhanced performance in daily life and sport.

  • Back Pain Prevention: 4 Week Program

    Short, targeted program to strengthen your spine and prevent injury.

    Perfect for beginners who want to strengthen their back, or those recovering from minor back issues. Focuses on core strengthening, spinal stability, and functional movement patterns.

  • Thoracic Mobility Program

    A structured online program to restore thoracic spine mobility, improve posture, and enhance overall movement.

    Designed for adults experiencing stiffness in the upper back, rounded shoulders, or limited rotation. Perfect for office workers, athletes, or anyone looking to move better.

  • Core Foundation Program

    A 6-week plan designed to strengthen and stabilize your core. With progressive exercises, it enhances posture, balance, and overall movement efficiency while helping prevent back pain and injuries.

    Suitable for people of all fitness levels who want to build a strong, stable core—whether for daily life, improved fitness, or long-term joint and spine health.
💡 Find Your Best-Fit Health Pathway in 2 Minutes