About Body & Balance Studio
Body & Balance Studio is a personal educational project offering assessment-based mobility and flexibility programs — starting with the front splits — alongside a browsable library of stretches, mobility drills, and exercises to help you explore movement and follow a self-guided plan.
Who's behind this
Body & Balance Studio is a personal educational wellness project created and operated by Alpana. It is not a registered company, clinic, medical practice, physiotherapy service, or professional healthcare provider — it's a solo project: I write the code, curate the content, and answer your emails myself.
Alpana is a software engineer, sports and fitness enthusiast, and current Master of Applied Sports Science student.
The programme — based in Bengaluru — is broad and applied rather than a narrow biomechanics specialisation, with access to sports-science laboratories spanning biomechanics, exercise physiology, strength and conditioning, performance testing, and sports analytics. My studies help me understand, research, and curate the sports-science and exercise information presented on this site. They do not make the website a clinical assessment or healthcare service.
My approach
The idea is simple: instead of generic routines, a short self-assessment helps find the main thing holding you back and builds a suggested plan around it. Alongside the programs there's a library of stretches, mobility drills, exercises, muscles, and conditions you can browse freely.
An optional on-device posture scan lets you explore your standing alignment from four photos. It runs entirely in your browser, so your photos never leave your device.
On this site, “corrective exercise” means general fitness and movement exercises intended to support mobility, strength, and body awareness — not medical correction, rehabilitation, diagnosis, or treatment.
I frame this as wellness education, not medical diagnosis. For pain, injury, or any medical concern, please see a qualified clinician.
How this content is made
Alpana — Software engineer, sports & fitness enthusiast, and current Master of Applied Sports Science student. All content is researched, compiled, and maintained personally. Unless explicitly stated otherwise, it has not been independently reviewed or approved by a doctor, physiotherapist, or other licensed healthcare professional.
My sources
The deviation definitions, muscle maps, range-of-motion norms, and exercise logic on this site are distilled from the reference texts below.
- Kendall et al. — Muscles: Testing & Function with Posture & Pain (5th ed.). The posture gold standard — ideal alignment, postural-fault types, tight/weak muscle maps.
- Johnson — Postural Assessment. Region-by-region observation of posture from photos.
- Johnson — Postural Correction. Corrective exercises and techniques for each deviation.
- Page, Frank & Lardner — Assessment and Treatment of Muscle Imbalance: The Janda Approach. Janda's crossed-syndrome model, muscle imbalance, PIR stretching.
- Reese & Bandy — Joint Range of Motion and Muscle Length Testing. Normal ROM values per joint and muscle-length tests.
- Daniels & Worthingham — Muscle Testing: Techniques of Manual Examination. Manual muscle-testing and strength grading.
- Magee — Orthopedic Physical Assessment (7th ed.). Comprehensive orthopedic assessment and special tests.
- Horschig — The Squat Bible / Rebuilding Milo. Squat mechanics, movement screening, and common injuries.
- Whittle — An Introduction to Gait Analysis. Temporal gait — reserved for the future gait module.
These books and resources inform the educational content on this website. Their inclusion does not mean that the authors, publishers, institutions, or healthcare professionals have reviewed, endorsed, validated, or approved Body & Balance Studio or its scanner.
Try it
Ready to start? Explore the programs or browse the exercise library.