your free fitness resource

Recovery Support: A Guided Plan for Chronic Fatigue

This program is designed to support individuals living with Chronic Fatigue Syndrome (ME/CFS), post-viral fatigue, long COVID, and other energy-limiting conditions. It offers a safe, structured path to gentle movement using pacing, breath-led control, and full respect for post-exertional symptom sensitivity.

Built around clinical recommendations from the CDC, Workwell Foundation, and NICE Guidelines, this plan emphasizes low-load mobility, nervous system regulation, and the option to pause or modify at any point. Each session prioritizes consistency, recovery, and mind-body reconnection — never intensity or pressure.

What This Planner Includes:

3 Levels of progression: Beginner, Intermediate, and Advanced — each with 6 short, recovery-conscious workouts

Sessions built on principles of pacing, energy awareness, and autonomic regulation

Movements that support blood flow, posture, breath control, and body reconnection

Recovery-focused programming designed to prevent crashes or post-exertional malaise (PEM)

Based on trusted sources including the CDC, NICE, Workwell Foundation, and Stanford ME/CFS Initiative

Ideal for home use and symptom-aware movement — no equipment or gym access required

Chronic Fatigue Movement Plan

Chronic Fatigue Movement Plan

Select Your Level

Chronic Fatigue Movement Plan – Beginner Level

Workout 1: Reset & Reconnect

  • Supine Belly Breathing – 4 deep, relaxed breaths
  • Ankle Pumps (Reclined) – 2 sets x 10
  • Gentle Wrist Circles – 2 sets x 8 each way
  • Supported Pelvic Rock (Knees Bent) – 1–2 sets x 6
  • Seated Arm Reach + Exhale – 1 set x 5
  • Rest as needed between each move

Workout 2: Seated Flow

  • Seated Breathing + Shoulder Drop – 3 rounds
  • Arm Circles (Small, Forward + Backward) – 1 set x 6 each
  • Heel Slides (Slow, Supine or Seated) – 1 set x 6
  • Seated Trunk Twist (Gentle) – 1 set x 4 each side
  • Diaphragmatic Exhale with Reach – 2 rounds
  • Optional: lie down and rest afterward

Workout 3: Joint Motion & Nervous System Reset

  • Supine Breathing with Hand on Belly – 3–4 breaths
  • Toe Flex + Extend (Seated or Reclined) – 2 sets x 10
  • Gentle Neck Circles or Nod – 1 set x 4
  • Seated Forward Fold (Relaxed Arms) – Hold 10–15 sec
  • Optional: Legs-Up-the-Wall Pose or Reclined Rest – 1–2 min

Workout 4: Reclined Mobility & Body Awareness

  • Lying Arm Slide (Overhead + Down) – 2 sets x 4
  • Knee Sway (Legs Bent, Slow Side-to-Side) – 1 set x 6
  • Seated Heel Tap with Exhale – 1 set x 5
  • Supine Pelvic Tilt + Breathe – 1 set x 6
  • Seated Breath Reset + Gentle Wrist Circles – 2 rounds

Workout 5: Guided Movement + Optional Pause

  • Seated March (Very Light, Slow) – 1 set x 6
  • Wall Shoulder Glide (Support as needed) – 1 set x 5
  • Seated Leg Extension (Unweighted) – 1 set x 5 per leg
  • Gentle Hug + Release (Arms Around Body) – 1 set x 4
  • Seated Breath + Shoulder Drop – 2–3 breaths
  • Stop any time if symptoms increase

Workout 6: Recovery Pattern & Energy Flow

  • Breathing + Eyes Closed Scan (Notice tension) – 30 sec
  • Ankle Circles (Slow) – 1 set x 8
  • Seated Spine Lengthen + Relax – 1 set x 5
  • Shoulder Shrug + Drop – 1 set x 6
  • Seated Exhale + Gentle Forward Fold – Hold 15 sec
  • Rest completely after this session if needed

Chronic Fatigue Movement Plan – Intermediate Level

Workout 1: Postural Control & Standing Tolerance

  • Breathing Reset (Seated or Standing) – 3 slow breaths
  • Seated Arm Reach + Trunk Lift – 1 set x 5
  • Sit-to-Stand (Support as needed) – 1 set x 3–5
  • Wall Calf Raise (Supportive Surface) – 1 set x 6
  • Seated Arm Circles + Relax – 1 set x 6 forward/back
  • Optional rest break after each movement

Workout 2: Core & Controlled Mobility

  • Seated Breathing + Diagonal Reach – 2 rounds
  • Seated Knee Squeeze (Pillow or Ball) – 1 set x 5 holds
  • Chair Lean-Back + Return (Slow) – 1 set x 5
  • Seated Twist with Exhale – 1 set x 4 per side
  • Supine Pelvic Tilt + Arm Sweep – 1 set x 6
  • Lie down after session if needed

Workout 3: Standing Confidence (Low Volume)

  • Wall Touch + Step (Slow Forward Reach) – 1 set x 5
  • Supported Side Step (Chair or Wall) – 1 set x 6
  • Calf Raise with Overhead Reach – 1 set x 5
  • Seated Shoulder Glide + Breath – 1 set x 4
  • Wall Shoulder Glide or Arm Slide – 1 set x 4
  • Optional: supine rest or quiet seated cool-down

Workout 4: Gentle Coordination & Energy Balance

  • Seated March (Slow + Light Arms) – 1 set x 6
  • Seated Heel-Tap Diagonal – 1 set x 5 per side
  • Cross-Body Reach + Gentle Twist – 1 set x 4
  • Shoulder Blade Pinch (Wall or Chair) – 1 set x 6
  • Supine Breathing + Shoulder Drop – 3 breaths
  • Rest for full recovery if symptoms increase

Workout 5: Upright Recovery Flow

  • Seated Spine Lengthen + Exhale – 1 set x 5
  • Sit-to-Stand (Add Arm Drive Optional) – 1 set x 4
  • Seated Arm Raise + Trunk Twist – 1 set x 4
  • Step Touch with Chair or Wall – 1 set x 6 per side
  • Standing Breath Reset + Shoulder Shrug – 1 round
  • End with 1–2 minutes quiet seated or reclined recovery

Workout 6: Low-Stimulus Energy Flow

  • Supine or Seated Deep Breathing (Hands on Belly) – 3–4 rounds
  • Wrist Circles + Elbow Extension – 1 set x 6
  • Seated Toe Tap + Arm Sweep – 1 set x 5
  • Reclined Arm Slide (Overhead & Down) – 1 set x 4
  • Forward Fold + Breath (Chair Seated) – Hold 20 sec
  • Optional journaling or symptom check-in post session

Chronic Fatigue Movement Plan – Advanced Level

Workout 1: Whole-Body Coordination (Low Effort)

  • Standing Breathing + Arm Sweep – 2 rounds x 4 breaths
  • Wall March (Slow + Supported) – 1 set x 6 per leg
  • Seated Trunk Twist + Reach – 1 set x 4 per side
  • Step-Touch + Overhead Pull – 1 set x 5 per direction
  • Calf Raise + Arm Raise – 1 set x 5
  • Cool-down: Seated Shoulder Drop + Exhale – 1–2 rounds

Workout 2: Balance, Core & Energy Control

  • Narrow Base Stand + Arm Circle – 1 set x 5
  • Seated Knee Lift + Cross-Reach – 1 set x 4 per side
  • Bird-Dog (Chair or Tabletop Supported) – 1 set x 4 per side
  • Chair Lean-Back + Hold + Return – 1 set x 4
  • Breath Hold + Shoulder Blade Pinch – 3 slow rounds
  • Optional full rest after session

Workout 3: Controlled Locomotion & Reset

  • Seated March with Trunk Upright – 1 set x 6
  • Wall Walk (Slow Arms Up & Down Wall) – 1 set x 5
  • Step Over Object or Line (Chair Nearby) – 1 set x 5
  • Heel Raise + Diagonal Arm Reach – 1 set x 4
  • Seated Diaphragmatic Recovery – 3–4 calm breaths
  • Stop early if fatigue signals increase

Workout 4: Strength Integration (Minimal Load)

  • Sit-to-Stand (Unassisted if safe) – 1 set x 4
  • Seated Arm Curl + Squeeze (Pillow or Light Band) – 1 set x 5
  • Side Step + Wall Touch – 1 set x 5 per direction
  • Standing Trunk Twist (Supported) – 1 set x 4
  • Chair-Based Forward Fold + Exhale – 20 sec
  • Journaling prompt: “How did your body respond today?”

Workout 5: Upright Confidence & Flow

  • Wall Stand + Overhead Reach – 1 set x 4
  • Step-Back Tap (Chair Supported) – 1 set x 5
  • Cross-Body Arm Pull + Inhale – 1 set x 4
  • Seated Spine Lengthen + Side Reach – 1 set x 4
  • Gentle Wrist/Neck Flow + Breathing – 2 rounds
  • Optional lie-down or reclined recovery post-session

Workout 6: Recovery & Parasympathetic Reset

  • Supine Belly Breathing (Eyes Closed) – 2–3 minutes
  • Ankle Flex + Circle – 1 set x 8 per side
  • Reclined Arm Reach Overhead – 1 set x 5
  • Hug Knees to Chest (If comfortable) – Hold 20 sec
  • Breathing + Gratitude Prompt – “What feels calm in my body now?”

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

Facebook X-twitter Youtube Instagram

Quick Links

Shop

Support

© 2025 Gym Rat Nation. All Rights Reserved