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 3: Brain Activation & Blood Flow Stimulation
Episode 1
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 2PHASE 3: Hip Pain Release & Prevention
Episode 2
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 3
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 4
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 5
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 6
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 7
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 ... -
PHASE 3: Muscle Release Workout with Sahra Esmonde-White
Episode 8
This 30-minute slow-paced deep full body stretch is designed as a recovery workout that relieves pain and promotes healing. The extended floor sequence is perfect to help the body restore itself.
PHASE 3
At this point you are feeling stronger, have gained stamina and you are ready to take t... -
PHASE 3: Muscle Activation Workout with Sahra Esmonde-White
Episode 9
Fire up your muscles and increase your energy in this 30-minute standing, barre and floor workout 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:
· Keep bui...
