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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?”