The Hijrah Method

Leave your back and knee pain behind in 90 days.

Coaching with Hamza for Muslim men and women over 40. Watch how Khadija, Mike and Adiba did it.

6:28

Six minutes. Hamza walks you through the whole method.

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  • Free, 45 minutes
  • No pressure
  • 5 new clients a month

Don’t take Hamza’s word for it. Take theirs.

Three clients, in their own words. Same pain you have. Ninety days with Hamza.

0:50

Khadija

51 years old
“Up and down the stairs, I had to hold both sides… I have less back pain, less knee pain.”
  • Sciatica and knee pain
  • Sleeps through the night
0:36

Mike

72 years old
“I’m basically pain-free most of the time. I can walk without a limp. My posture is better. My balance is better.”
  • 15 years of back pain
  • No more limp
0:43

Adiba

51 years old
“He guided me step by step, taught me how to exercise safely, and helped me build my strength and confidence again.”
  • Scared to work out again
  • Training with confidence

Khadija and Adiba asked for their faces to be blurred. Their words are their own.

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You didn’t wake up like this. It built up for years, and now it plans your day.

Then somebody tells you what everyone tells you.

“You’re just getting older.”

That explains how it started. It doesn’t explain why nobody has fixed it.

Stretching moves a muscle. It doesn’t make it stronger.

A joint hurts when the muscles around it can’t handle what you ask of them. That’s why the relief never lasts.

What you’ve tried

Stretches, videos, the thing in the cupboard. They feel good for an afternoon, and none of them ever got harder.

What changes it

A little more load through the joint every week, adjusted to you, until the muscles around it can do their job again.

Two phases. Ninety days. You don’t go back.

Hijrah means to leave something and never go back. That’s the plan for your pain, and it’s the same plan Hamza used with Khadija, Mike and Adiba.

  1. Before day one

    It starts with intention

    Before any training, you make the intention to make hijrah from your pain. Everything after that is Hamza’s job and yours, together.

  2. Phase 1, weeks 1 to 6

    Departure

    You take off from your old habits.

    1. A one-hour evaluationHamza sees what you can and can’t do, and pinpoints exactly where your pain is coming from.
    2. A program built for youMade from that evaluation. Your body, your schedule, not a photocopied sheet.
    3. Hamza on message, any timeQuestions, form checks, a bad day. You have him 24/7.
    4. A weekly check-in callYou tell him everything, honestly. He adjusts the program from what you say.
    • Consistency
    • Accountability
    • New exercises
  3. Phase 2, weeks 6 to 12

    Arrival

    The constant pain stays behind in the departure phase. Now you deal with the occasional flare-up, and week by week, Hamza helps you put those out too.

  4. Day 90

    Back to the things you stopped doing

    The stairs, the floor, the full prayer, the full night’s sleep.

If it doesn’t work, we don’t stop.

Do the work for the ninety days. If your pain and your movement haven’t measurably improved, Hamza keeps coaching you for free until they have.

Everything that comes with your ninety days

Hamza Aurangzeb, sitting in front of a bookshelf
Hamza Aurangzeb

Your coach watches you move before he writes a single exercise.

Hamza Aurangzeb is a strength coach who works with Muslim men and women over 40 with knee and back pain.

You won’t get a sheet of stretches and a follow-up in six weeks. He assesses you on camera, builds your program around what he sees, and changes it every week from what you tell him.

One coach. Five new clients a month.

Five new clients a month. That’s the cap.

Weekly calls, two deep evaluations and same-day replies for every client. That’s what one coach can do properly. When this month’s five are gone, the next start is next month.

Make the intention. Take the first step.

Nine quick questions, about two minutes. If it’s a fit, you pick a time for your free 45-minute assessment call straight after.

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