Joanne explained that after passing a clear examination, you can increase your heart beat with gentle walking or stationary cycling.

“Aim for 15 minutes. Continue to make harder moves only if your body is feeling well.

“Aim to do 15 minutes a day for 3 days with no more than 7 out of 10 feeling. Each exercise should be completed for 45 seconds. You can do this three more times.

1. Lift your arms overhead and lunge forwards

1. Lunge backwards with overhead reach: It'll work your lower body without too much strain

1. You can lunge forwards using an overhead reach. It will work your lower back without too much strain.

Stand tall. Next, step back right and lower your height until you feel comfortable. Then, reach up to touch your stomach. 

«Return with your left leg and do the same»

 2. Side Lunge With Overhead Reach

2. Side Lunge with side overhead reach. Joanne explained: 'From standing tall, step your right leg out to the right side while reaching your arms above your head and leaning to the right. Going a little further as you feel comfortable, feeling the stretch at the sides of your tummy (your waist). Repeat each side.'

2. Side Lunge with side overhead reach. Joanne explained, “From standing straight, extend your right foot outwards and reach up to your left side. Keep your arms in line with your ears. Feel the stretching at your stomach (your waist) as far as you are comfortable. Each side should be repeated.

Stand tall and extend your right foot out in front of you.

You can go further than you like, if necessary. Feel the stretch in your stomach and waist. Each side should be repeated.

3. Rotation lunge and rotational reach

Standing, extend your right leg and move your foot out to the corner. Next, lift your arms and feel your bottom and stomach. Both left and right. 

4. Wall Push Ups

You can place your hands on the wall to perform a pushup, roll down the body towards the floor or move forwards to a pressup position. 

Optional: From your knees and toes. I also recommend that you stay straight if it is still difficult for you to breathe on the floor.

5. Plank (from your knees or from your toes).

5. Plank (from knees or toes). Joanne explained: 'With hands under shoulders, reach right hand as far as possible out in front and tap the floor, return and repeat left. Or remain standing and reach your hands around the wall.

5. From your knees, or toes, plank. Joanne said, “With your hands underneath you, extend your right hand outwards and tap the ground. Then, turn around and do it again. You can also stand and extend your arms around the wall.

Reach your right hand outwards and place them under your shoulders. Then, tap the ground with your left foot. 

You can also stand and wrap your arms around the wall.


  1. You can check your resting heart beat (RHR), but this has its limits.
  2. Asking yourself how you feel on a scale of 1-10. (Trainers call it Rated Perceived Exercise or RPE). Joanne does this with clients because it allows her to get a better idea of their feelings.
  3. You can create a relaxing environment to sleep. A nice soak in the tub will help to reduce stress.
  4. Manage fatigue and get enough sleep to be able to return to everyday life. Your body should be able to move freely and feel refreshed.