Clean & Minimal AI Powered Fitness Routines
Download AppIntermediate Post-Concussion Return Routine
A gradual return-to-activity session combining light cardio, balance, and neck/upper-back mobility in ~25 minutes.
Intermediate Post-Concussion Return Routine
A gradual return-to-activity session combining light cardio, balance, and neck/upper-back mobility in ~25 minutes.
Warm-Up
Settle symptoms, mobilize spine/neck, and prepare for light activity without provoking dizziness. Mobility and calm start focus.
Circuit A
Keep effort moderate; take extra rest if symptoms rise above baseline.
Strength Reset
Controlled reps; exhale on effort. Use the chair for support if needed.
Cool-Down
Downshift the nervous system and gently mobilize the upper back. Breathing and mobility focus.
Vestibular Load Sequencing in Recovery
Diaphragmatic breathing and Cat-Cow prime the autonomic nervous system before any vestibular demand is introduced. Bird Dog and Single-Leg Stance progressively challenge the cerebellum's balance integration without triggering symptom spikes — each earns its place by adding postural complexity only after the nervous system is settled.
Why Concussion Recovery Isn't Just Rest
Post-concussion syndrome taxes the cervical spine's proprioceptive role in gaze stabilization — which is why Neck ROM and Thoracic Rotation appear here, not just for mobility. Sit to Stand and Glute Bridge restore neuromuscular sequencing in the kinetic chain, addressing the deconditioning that accumulates during symptom-driven inactivity.
Symptom-Threshold Training Explained
This routine is structured around the 'just below threshold' principle — effort stays sub-symptomatic so the brain adapts without inflammatory setback. Step Jacks replace jumping to control intracranial pressure fluctuation. If Tandem Stance feels easy with eyes open, close them to increase vestibular demand without changing a single exercise.