GRO Online Rehab Classes

Free taster classes

Try a free GRO class

Roll out a mat and try GRO for yourself, free. Pick a beginner course below and press play: the next class follows on when one finishes.

PilatesYoga

4 classesAbout 30 min eachBeginnerMat

Four beginner Pilates classes of about 30 minutes each with Cloud, one of our GRO instructors. All you need is a mat.

Play Beginner Pilates (4 free classes)

1. Class 1: All-body flow. Gentle stretches, then movements to strengthen your core, mobilise your spine and steady your pelvis. Ideal after a long day of sitting.
2. Class 2: Glutes and pelvic stability. An all-body session that links breath and movement, with extra work on your glutes and pelvic control.
3. Class 3: Side-lying hip stability. Strengthens the muscles around your hips and pelvis for better balance, control and alignment.
4. Class 4: Core. A fun but challenging class that switches on your abdominals and fires up your glutes.

New to exercise, or recovering from an injury? Go at your own pace, stop if anything feels sharp or wrong, and ask your therapist which classes suit you.

Enjoyed it? Join GRO for the full library.

More than 500 hours of rehab-safe Pilates, yoga, chair yoga and strength and conditioning classes, ready whenever you are.

Lake Therapy member? GRO is already included in your membership. Other Lake Therapy clients can ask our front desk for a discount code before signing up.

Join GROAlready a member? Log in

Classes on GRO

Low Impact and Chair Yoga

If your mobility is limited, our Chair Yoga programme lets you exercise without getting up. The classes are gentle, seated and easy to follow at your own pace.

Strength and Conditioning

These workouts build strength, mobility and core control, and they’re a good way to relieve stress too. Start with the beginner classes and work up: the intermediate level is a real challenge.

Pilates

Build a regular Pilates habit at home. There are more than 100 pre-recorded Pilates classes for every level, and all you need is a mat. Pilates is where GRO started, so it has a special place in our hearts.

Yoga

Our instructors use a blend of yoga styles to help you build a steady foundation. If you’re new, you’ll find gentle sessions to start with. If you’re experienced, there are classes to challenge you as well.

Love to Move

GRO has teamed up with the British Gymnastics Foundation to bring you Love to Move, a seated programme that is friendly for older people and people living with dementia.

 
 
 
 
 
 
 
 
 
 
 
 Posted on Google  
 
  
 
 
 Andrew Frymann 
 
October 7, 2026
 
 
  
Sarah at Lake Therapy is kind, patient and effective. She has been steadily working on my muscular and nerve damage issues. With a tailored stretching exercise regime and massage I am consistently improving. I am very happy to positively recommend her.
  
 
 
 
 
 
 Posted on Google  
 
  
 
 
 Sophia Afsar 
 
October 2, 2026
 
 
  
I was struggling with the combined pain of a herniated disc and Achilles tendinitis and needed help, both to manage the pain and to get moving again.  I am so grateful for the excellent treatment from Sarah and the Lake Physio Team.  Their holistic approach has really helped me to become more active after injury and more knowledgable about prevention.  I have also benefitted from sound advice and exercise programmes to help build up my strength and confidence.  Everyone is so friendly and supportive, and I have every confidence that I will be able to get back to running again soon..
  
 
 
 
 
 
 Posted on Google  
 
  
 
 
 David Royston 
 
September 30, 2026
 
 
  
Several years back I was involved in a hit and run car accident which thankfully I was able to walk away from but I encountered a great deal of discomfort post-accident in both my lower back and leg. After a week or so I could sense that my injuries required professional help and that is when I contacted Lake Therapy and was booked to see physio, Mickey. I was assessed by Mickey who on my next session provided me with a summary of my injuries together with a plan to address each issue plus a timeline for recovery. Week on week I could feel that my injuries were improving and as predicted by Mickey I made a full recovery. I cannot praise enough Mickey skill and professionalism he also got me over my phobia for needles when he suggested acupuncture as part of my recovery plan. I continue to visit Lake Therapy once a month to ensure that any tweaks in my back or legs are addressed.
  
 
 
 
 
 
 Posted on Google  
 
  
 
 
 Tricia Carter 
 
September 28, 2026
 
 
  
Having had a lingering stiff neck for a few months I was eager to get some help but didn't know anything about available physio. Thankfully a friend recommended Lake Therapy where she had been going for a while.  Straight away, it felt right. The desk  staff welcome you by name and offer complementary drinks. There is information on display in the reception area about the different physiotherapists in the team.  I have found Mikey to be very understanding and patient. He always explains what he is doing and is enthusiastic about his work. Advice is given without any pressure. When I was running late one time he very kindly arranged for me to make up the time with my next session. Much appreciated.
  
 
 
 
 
 
 Posted on Google  
 
  
 
 
 Susan Troy 
 
September 27, 2026
 
 
  
After months of having treatment for my shoulder injury elsewhere with limited success, a friend recommended Lake Therapy to me back in May. She also praised Muhammad so I chose him as my therapist and I'm so glad that I did. I have had many physiotherapists over the years but I have to say that Muhammad is, without a doubt, the best that I have come across. I was put at ease straight away by his gentle and caring manner and then impressed by his obvious knowledge and experience. He was vg patient and explained his findings clearly and by the time he outlined my treatment plan I knew I was in good hands. Over the next couple of months he did a combination of mobilisation, massage and dry needling as well as giving me exercises to do at home. I'm delighted to say that after his treatment plan I was able to get back to playing pickleball again without any pain or discomfort at all.

Unfortunately for me, 2 weeks ago I stumbled on some uneven gravel and rolled over on my ankle quite badly. It was excruciatingly painful, vg swollen and I couldn't put any weight on it at all. Muhammad saw me the same day, assessed the damage and started treatment straight away. After only 10 days and 2 more sessions with him I am amazed at how much it has improved already. I've always been sceptical about my ability to heal quickly but with Muhammad's excellent treatments and his positive encouragement that has changed. Thank you Muhammad!

Finally, also a big thank you to Andrea, Peony and all the staff at Lake Therapy who are always so welcoming, helpful and professional. It is much appreciated.

Susan
  
 
 
 
 
 
 
 
 
 Google rating score: 4.9 of 5, based on 337 reviews 
 
 
 
 

First Time Guests

The length of each stage depends on your injury. Every client gets a care plan made for them.

Frequently Asked Questions