Restore Glide. Reduce Tension. Rebuild Tolerance.
This is not a detox.
Not a shred plan.
Not a push-through week.
It’s a nervous-system-safe reset.
🌿 The Rules
✔ Heat before load
✔ Slow over intense
✔ Stop before exhaustion
✔ Leave energy in the tank
✔ Consistency > perfection
If you’re flaring, cut reps in half.
🗓 Day 1 – Warm & Wake
🔥 Warm shower or heat pad (5–10 min)
🌬 3 minutes slow breathing (4 in / 6 out)
🦵 6 slow bodyweight squats
🦶 10 calf raises
Focus: stimulate collagen + calf pump.
🗓 Day 2 – Upper Chain Glide
🔥 Warm first
🧱 Wall push-ups x 6
🔄 Slow band rows x 8
🌀 Gentle spinal twists
Focus: thoracic fascia + lymph return.
🗓 Day 3 – Recovery Flow
🧘 Cat-cow x 8
🦵 Legs up wall (5–10 min)
🫁 Slow breathing
Focus: fluid return + reset tone.
🗓 Day 4 – Lower Body Signal
🔥 Heat
🦵 Split squat (shallow) x 6 each side
🦶 Isometric calf hold 20 sec
🌬 Breath between sets
Focus: collagen alignment in fascial chains.
🗓 Day 5 – Integrated Movement
🔥 Warm
🧍 Squat to overhead reach x 6
🌊 Spinal wave movement
🦶 Ankle pumps
Focus: whole-chain glide.
🗓 Day 6 – Gentle Stretch (Not Forcing)
🧘 Slow lunge hold
🌿 Side bends
🌬 Extended exhale breathing
Focus: reduce sympathetic tone.
🗓 Day 7 – Reassess
Notice:
- Morning stiffness
- Recovery speed
- Limb heaviness
- Energy after movement
No judgment. Just data.
🧬 What This Week Is Actually Doing
You are:
- warming collagen
- applying controlled tension
- signalling fibroblasts
- improving fibre alignment
- supporting lymph flow
- lowering global tissue tone
You are not “stretching tightness away.”
You are teaching tissue to reorganise.
🚨 Important Chronic Illness Note
If PEM hits:
- shorten sessions
- reduce reps
- skip load, keep breath
Reset ≠ push.
