Post-Covid Recovery
4 Seasons
CLICK THE DROP-DOWN MENU BELOW TO VIEW EACH PHASE ⬇
Support the healing process at every stage of your rehabilitation with this collection of Essentrics workouts.
Check with your doctor first before you start these workouts.
Read the description in each workout to determine what phase of recovery you are in, as well as helpful tips & goals for each phase.
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 feeling very weak & will probably need to sit down to do the exercises.
The goal in Phase 1 is to:
· Improve circulation to prevent blood clots from forming and support the healing process
· Gently activate and stimulate your muscles and nervous system
· Do light stretches to prevent becoming overly tight
You are ready to move onto the longer workouts in Phase 2 once you start feeling less tired.
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 feeling a bit better and stronger, and can now do short, easy standing workouts.
The goal in Phase 2 is to:
· Take the next step to build your strength back up
· Increase full-body mobility in a way that is respectful and effective
· Gradually build up stamina
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 stamina
· Introduce more complex movement patterns to improve body awareness and
stimulate the brain and your cognitive functions
· Start feeling like yourself again, with re-gained mobility and strength
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PHASE 1: Aging Backwards 3: Beginner 2 Workout
Episode 1
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... -
PHASE 1: Neck, Shoulders & Upper Back Release
Episode 2
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... -
06:28Episode 3
PHASE 1: Lower Back Release
Episode 3
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... -
05:52Episode 4
PHASE 1: Back & Shoulder Tension Relief
Episode 4
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... -
06:06Episode 5
PHASE 2: Hand & Wrist Mobility
Episode 5
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 ... -
PHASE 2: Aging Backwards 3: Beginner 1 Workout
Episode 6
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...
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05:50Episode 7
PHASE 2: Unlock Your Spine
Episode 7
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...
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04:07Episode 8
PHASE 2: Spine Mobility
Episode 8
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...
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04:07Episode 9
PHASE 2: Liberate Your Shoulders
Episode 9
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...
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07:17Episode 10
PHASE 2: Hip Stretch & Tension Relief
Episode 10
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 ...
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07:04Episode 11
PHASE 2: Calf & Quad Release
Episode 11
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...
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10:30Episode 12
PHASE 2: Hip & Low Back Release
Episode 12
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...
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04:33Episode 13
PHASE 2: Melt Tension in Your Upper Body
Episode 13
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...
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11:46Episode 14
PHASE 2: Hip Stretch
Episode 14
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...
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PHASE 2: Upper Back and Shoulder Pain Relief
Episode 15
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... -
PHASE 2: Hip & Hamstring Stretch with Gail Garceau
Episode 16
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...
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PHASE 2: Stretch: Psoas, IT Band & Hips with Miranda Esmonde-White
Episode 17
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 ...
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PHASE 3: Brain Activation & Blood Flow Stimulation
Episode 18
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... -
05:32Episode 19
PHASE 3: Hip Pain Release & Prevention
Episode 19
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...
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PHASE 3: Express Neck Release with Amanda Cyr
Episode 20
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.... -
PHASE 3: Pain Relief with Miranda Esmonde-White
Episode 21
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... -
PHASE 3: Improve: Posture with Miranda Esmonde-White
Episode 22
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 ... -
PHASE 3: Full Body Pain Relief with Sahra Esmonde-White
Episode 23
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... -
PHASE 3: Mobility with Miranda Esmonde-White
Episode 24
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 ...