This is your first workout to start gently moving your body and releasing your hips, glutes, toes and shoulders. Remember to breathe deeply and move gently in this 9-min standing and seated workout.

PHASE 1
This is the early stage of the recovery process. If you are in this phase, you may still...

This all-seated 6-minute workout releases tension in the upper back, neck and chest and improves breathing. Stay relaxed and move with ease.

PHASE 1
This is the early stage of the recovery process. If you are in this phase, you may still be going through the active phase of the disease. You are...

Progress to this workout once you start feeling more stable on your feet. This 6-minute seated & standing workout releases tension in the back and stimulates muscles in the full body.

PHASE 1
This is the early stage of the recovery process. If you are in this phase, you may still be going throu...

Once you’ve been able to do workout #3 without feeling that you need to recover, you are ready for this all-standing 6-minute workout. Slowly and gently, we are activating all the muscles and connective tissue, improving your range of motion and your circulation.

PHASE 1
This is the early stage...

Your first workout for Phase 2 is a gentle hand and wrist mobility workout. This 4-minute all-seated workout contains larger arm movements to start engaging more muscle cells and build up strength in the upper body.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase ...

A 14-minute standing & barre (chair) workout to loosen up the body and work your feet.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first stage of your recovery process. You will be feel...

A 5-minute standing & barre/chair workout to unlock your spine and ribcage and open your posture.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first stage of your recovery process. You wi...

A 4-minute all standing workout with revitalizing rotational movements to release the spine and activate all the muscles of the core.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first st...

Once you feel steadier on your feet, this 4-minute all-standing workout offers a liberating shoulder release, going into dynamic full-body movements.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression f...

Gentle but effective stretch for the lower body. Your hips, hamstrings and calves will feel rejuvenated after this 7-minute barre/chair stretch.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from ...

Activate your feet and calves and release tension in the lower body in this 7-minute workout using a chair for stability.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first stage of your...

Release tension in your hips, groin, and back muscles and improve your Range of Motion with this 10-minute standing & barre/chair workout.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the fi...

With this 10-minute hip and lower body releasing session you are progressing to slightly longer workouts, gently boosting your stamina and strength more.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progress...

This all-floor 12-minute workout helps to release tension in the back and strengthen the surrounding musculature in a respectful way.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first s...

A 10-minute all-standing workout to relax and release pain in the upper body. The more you relax, the more you are able to go to the end of your movement, engaging and stimulating even more muscle cells in your body.

PHASE 2
Once you no longer feel too tired and need to recover after doing Pha...

You are gently progressing towards this 15-minute workout, using a chair for support and to help you stretch your lower body, including the hamstrings.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progressio...

Free up your lower body and boost your stamina and agility with this 15-minute barre-workout.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first stage of your recovery process. You will ...

Your first workout for Phase 3 will begin to gently improve your stamina. Wake up your brain, stimulate blood flow and increase your heart rate by working all the large muscles in your body in this short 6-minute workout.

PHASE 3
At this point you are feeling stronger, have gained stamina a...

Release stiffness in your lower body & improve your body awareness with this short 5-minute barre/chair sequence with Sahra.

PHASE 3
At this point you are feeling stronger, have gained stamina and you are ready to take the next step in your rehabilitation process.

The goal in Phase 3 is to...

Release tension in your neck and upper back. This 15-minute workout will help you move with softness and ease to make you feel lighter and more relaxed.

PHASE 3
At this point you are feeling stronger, have gained stamina and you are ready to take the next step in your rehabilitation process....

Reprogram your body to move out of pain with this 30-minute rejuvenating workout with Miranda.

PHASE 3
At this point you are feeling stronger, have gained stamina and you are ready to take the next step in your rehabilitation process.

The goal in Phase 3 is to:
·   Keep building your stami...

This 14-minute workout with Miranda will help you rebalance the muscles in your trunk and your ribcage. Improve your posture and regain mobility in your ribcage to get more oxygen in your lungs and improve the functioning of your organs.

PHASE 3
At this point you are feeling stronger, have ...

As you recover, you want to work at a slow pace. If you feel pain, release and pick up where you don’t feel pain anymore. This 30-minute workout will help you to reprogram your body and get out of pain while gently moving your full body.

PHASE 3
At this point you are feeling stronger, have g...

After a period of being sick and moving less, you will notice a loss of mobility. Gentle stretching and strengthening will help you regain freedom of movement. The more relaxed you work, the faster you will feel the benefits of the simple exercises in this 30-minute workout.

PHASE 3
At this ...