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.

ShiftDiscovery — Your Starting Point

Description:
Every journey starts with a conversation. The Discovery Call is a 15-minute chat to learn more about what you’re struggling with, your goals, and where you’d like to be. We’ll discuss what might be driving your pain or limitations, answer any questions, and recommend the best next step for you.

What’s included:

  • 15-minute online consultation

  • Review of your main concerns and goals

  • Personal recommendation on your best starting point

Purpose:
To understand your unique situation and guide you toward the right ShiftMethod program for your needs.

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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

Price:
R850.00

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

Price:
R2 800.00

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

Price:
R5 100.00

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