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Here you will find a variety of safe exercises, practices, and self-care tools that can help you reconnect with your body, balance the nervous system, release tension, understand your physical limits, manage and gradually improve your level of energy, and build resilience when dealing with BURNOUT and CHRONIC FATIGUE

VIDEO CLASSES FOR FATIGUE

When your energy level is too low, strength or fitness exercises may be completely out of the question, especially if you are dealing with severe fatigue. But there are still ways to work on your body very gently – the key is to find the type of exercise that works best for YOU, be it gentle yoga, Qigong, stretching, or maybe just mindful breathing.

The length of these exercises and time intervals are equally important! We’ve taken these factors into account when creating our video series with qualified teachers that will carefully guide you throughout the class. (Check the FAQ below)

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Learn more about each of the classes and the video series, along with the general guidelines and the teacher’s bio.

COURSES

If you prefer to exercise in a more supported way, try our FREE 7-WEEK COURSE FOR CHRONIC FATIGUE & CHRONIC PAIN with Rabea Klatt.

Rabea is a CAM practitioner and yoga teacher who specialises in working with chronic fatigue and chronic pain issues.

In addition to gentle yet powerful movement exercises specially designed for people with chronic fatigue and chronic pain (which are openly available on our website), you will receive weekly emails with in-depth information, focus tasks and plenty of guidance to make the most out of your practice + a BONUS – relaxation exercise ONLY for the course subscribers!

If you are curious to explore something new which has only one side effect – meeting yourself in full beauty and depth, feel free to sign up for your journey!

Sign up now and start exercising this week!

FAQ

When it comes to prolonged or chronic fatigue, first of all, you need to be very mindful of the type of exercise or physical activity that you choose. While many strenuous exercises can make you feel worse and cause post-exertional malaise, certain low impact exercises can be very beneficial. They can help you improve your blood circulation, increasing muscle tone, releasing fascia, regulating your nervous system, building body awareness, promoting deeper relaxation, and reducing many symptoms related to fatigue (see the list of Benefits).

On our website, you will find a selection of short, gentle exercises, and relaxation techniques for different abilities that are suitable for people with chronic fatigue, adrenal fatigue, and burnout. BUT, as everyone’s level of fatigue and everyone’s body is different, it is absolutely CRUCIAL to observe how you are feeling while doing exercises. If you notice any discomfort, you should always pause and rest. Listen to what your body is telling you!

Either way, it is always advisable to consult your doctor before starting any exercise program.

If you are not sure, start with something as simple as a breathing exercise. This will allow you to tune into your body and understand what exactly you need at a given moment, whether it’s rest or some physical activity. If you do feel that you are ready to exercise, ask your doctor for advice. But as you learn to listen to your body, you will have a better understanding of what you may benefit from static stretching, soft movement or maybe a slightly more challenging routine.

Here at Back to the Body, we aim to offer you a variety of options and movement styles so that you can choose what’s right for you to develop deeper awareness of your own body and its needs.

You may also want to check our posts on How to Reconnect with Your Body and Find the Right Type of Exercise for Adrenal and Chronic Fatigue and How To Rest When You Are Constantly Tired – Relaxation Techniques for Chronic Fatigue, Adrenal Fatigue, and Burnout. 

It would depend on your current energy level and your abilities. As a general rule – start with a shorter practice and build it gradually. Always start slowly and do less, don’t push yourself to the limit to avoid post-exertional malaise and flare-up! A 5-minute-long or even shorter gentle movement routine might be just enough at the moment; you can always extend it when you are ready.

If you are used to exercising before, with fatigue, you may not be able to do as much anymore – this is absolutely normal. Find your new optimum and work with that. Also, keep in mind that your level of energy can fluctuate from day to day, so you may need to decrease the length and frequency of your practice until you feel better.

Check with your doctor for personalised advice. 

BENEFITS OF GENTLE EXERCISES & RELAXATION TECHNIQUES FOR FATIGUE

Improve blood circulation & release toxins

Good blood circulation plays a key role in supplying oxygen to our body cells and eliminating toxins. Our cells need oxygen to provide us with energy, so even short movement routines, along with deep breathing, can be extremely beneficial.

Increase muscle tone and joint mobility

Although extreme fatigue can make it difficult to perform even daily tasks, let alone exercising, maintaining and gradually increasing muscle tone through simple movement exercises is crucial to avoid muscle atrophy and keep joints healthy.

Reduce muscle tension and release fascia

Tightness of muscles and fascia that surrounds them are very common in people suffering from fatigue. Static stretches and gentle movement will help you reduce stiffness and body aches caused by fascia and muscle tightness.

Balance the nervous system

An imbalance of the autonomic nervous system can cause some of the typical symptoms of chronic exhaustion like disturbed sleep pattern and inability to rest. Regulating it through calming exercises and relaxation practices can help you manage these symptoms.

Promote deeper relaxation

Relaxation techniques such as mindful breathing, guided meditation, and other calming exercises are perfect for stimulating the parasympathetic nervous system to get you out of the cycle of being wired and tired and help you rest and sleep better.

Build body awareness

Understanding your physical limits is essential for healing from adrenal and chronic fatigue, as well as burnout. Through mindful practice, you will develop body awareness that will make you notice early signs of exhaustion and when to stop and not overdo.

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