We all know the feeling: recovering from a cold, flu, or any illness can leave you drained and unsure of how to get back to your normal routine. I just had a cold over the holidays and it wiped me out! While rest is vital, so is reintroducing gentle movement to help your body recover without overdoing it. That’s why I’ve created tips and a special 7-Day Recovery Plan designed to help you ease back into exercise safely and effectively.

Why Gentle Movement is Key to Recovery

When you’re just starting to feel better after being sick, jumping back into your usual workouts can be too much. Gentle movement, however, offers several benefits:

Rebuilds Strength Gradually: Easing back into activity ensures you won’t overdo it and prolong your recovery.

Boosts Circulation: Light exercise helps get your blood flowing, delivering oxygen and nutrients to your muscles and tissues.

Supports the Lymphatic System: Gentle movement helps your body clear out toxins and reduces inflammation.

Relieves Stiffness: Recovery isn’t just about rest; staying completely still can make you feel even more stiff and uncomfortable.

Additional Tips to Encourage Lymphatic Drainage

In addition to gentle movement, supporting your lymphatic system can aid in a smoother recovery. Here are some easy and effective tips:

Hydrate: Staying hydrated helps the lymphatic system function optimally by flushing out toxins and keeping the body’s fluids balanced.
Self-Massage: Lightly massaging areas like the neck, armpits, and behind the knees can help stimulate lymph nodes and improve drainage.
Dry Brushing: Using a natural bristle brush on dry skin before your shower encourages lymph flow and exfoliates the skin.
Rest: Rest is just as crucial for recovery as movement. Listen to your body’s cues and take breaks when needed.

Introducing the 7-Day Recovery Plan

This plan includes 7 specially designed videos that gently guide you back to exercise, starting with the lightest movements and progressing as your energy builds. Each day focuses on healing and rebuilding without overwhelming your body. Here’s what’s included:

Day 1 Healing Meditation: A calming practice to reset your mind and body while setting the tone for your recovery journey. I filmed this on the beach in San Diego

Day 2 Gentle Stretching Routine: You can do this one from your bed to loosen up tight muscles and joints.

Day 3 Movement Flow: I call this my “Motion Is Lotion For Your Joint” Warm Up and it’s perfect to slowly get the joints moving from head to toe

Day 4 Low Back and Hip Release: Sitting and laying around can wreak havoc on your hips and low back. Spend a few minutes with Becky and release it all..

Day 5 Neck and Shoulder Mobility and Stretch: Work up the body on Day 5 to releases tight muscles in the neck and shoulders.

Day 6 15 Minute Active Recover, Release and Healing: Join me in my friends healing wheel as we move a bit more to get the body feeling better gently.

Day 7 25 Minute Active Recover At The Beach: Adding in more movement when you’re ready. I filmed this on the beach too. The ocean is so healing for me.

How to Use This Plan

Start Where You Are: Each video is designed to meet you where you are in your recovery. If you’re not ready for Day 3, repeat Day 2 until you feel stronger.
Listen to Your Body: Take breaks, modify as needed, and remember that rest is part of recovery too.
Stay Hydrated: Drink plenty of water to support your body’s natural healing processes.

Why It Works

Recovery isn’t just about exercise—it’s about balance. This plan combines movement with mindfulness to help you heal both physically and mentally. By gradually increasing activity, you’ll regain your strength without risking setbacks.

Ready to Get Started?

If you’ve been sick and are ready to ease back into movement, the 7-Day Post Sickness Recovery Plan is perfect for you. Each video is just 10-15 minutes, making it manageable even on your low-energy days.

Join the 7-Day Post Sickness Recovery Plan Here

Shhhh, there are a couple of FREE workouts inside this plan. Let’s bounce back together! You’ve got this.