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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06:06Episode 1PHASE 2: Hand & Wrist Mobility
Episode 1
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 2
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 3
PHASE 2: Unlock Your Spine
Episode 3
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 4
PHASE 2: Spine Mobility
Episode 4
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 5
PHASE 2: Liberate Your Shoulders
Episode 5
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 6
PHASE 2: Hip Stretch & Tension Relief
Episode 6
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 7
PHASE 2: Calf & Quad Release
Episode 7
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 8
PHASE 2: Hip & Low Back Release
Episode 8
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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PHASE 2: Melt Tension in Your Upper Body
Episode 9
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 10
PHASE 2: Hip Stretch
Episode 10
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 11
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 12
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 13
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 ...
