How it works

At ShiftMethod, we don’t believe in quick fixes or generic programs. Every plan starts with understanding your body — how it moves, what’s holding it back, and what it needs to thrive.


Here’s what your journey with us looks like from start to finish.

Text design reading 'Shift Start' with a pink dot above the letter I in 'Shift' on a white background.

ShiftStart — The Foundation

Description:
Your first in-person session is a full assessment of how your body moves and functions. We’ll identify what’s driving your symptoms and build a plan around your strengths, limitations, and goals.

What’s included:

  • 75-minute in-person assessment

  • Injury + lifestyle history

  • Full postural and movement assessment

  • Nervous system and pain pattern analysis

  • Goal setting and plan outline

  • Full assessment report + personal program recommendation

SHFT Reset logo with white background and the words 'SHFT RESET' in black and light green text.

ShiftReset — The Restart

Focused on calming your system, rebuilding confidence, and setting the foundation for change.

What’s included:

  • 4 weekly 1:1 sessions

  • Personalised movement plan (Weekly home program with videos + PDF)

  • Nervous system regulation tools

  • Education + habit tracking

  • 1x 30-minute lymphatic soft tissue massage

  • Accountability check-ins

SHFT Rebuild logo with stylized text and a blue dot over the letter 'H'.

ShiftRebuild — The Progress Phase

Designed for clients ready to go deeper. This phase focuses on progressive strength, mobility, and resilience — helping you transition from pain to performance.

What’s included:

  • 8 weekly 1:1 sessions

  • Strength + mobility progression plan

  • Nervous system-aware loading

  • Custom home programs (PDF + video)

  • Technique correction and progress tracking

  • 2x 30-minute sports massage sessions

  • Return-to-training or lifestyle confidence

Typography graphic with the words "SHIFT FLOW" in black and gray text, with a small gray dot over the letter "I" in "SHIFT".

ShiftFlow — The Maintenance Phase

Maintain your progress with regular sessions designed to keep you strong, mobile, and pain-free long-term.

What’s included:

  • Weekly, biweekly, or monthly sessions

  • Updated home programs

  • Continuous progress tracking

Additional Services:

  • Ease tension, release tight muscles, and improve recovery through targeted sports massage techniques. Whether it’s post-training fatigue or everyday stiffness, this session helps restore mobility, circulation, and balance.

    Duration: 45–60 minutes
    Price: R600.00

  • A focused 30-minute session to evaluate your posture, alignment, and key movement patterns. You’ll receive practical feedback and simple corrective strategies to improve balance, reduce strain, and prevent future discomfort.

    Duration: 30 minutes
    Price: R350.00

  • A one-on-one, guided stretch session designed to improve flexibility, reduce muscle tightness, and leave your body feeling lighter and more mobile. Perfect as a recovery add-on or a regular reset between training sessions.

    Duration: 45 minutes
    Price: R400.00