Brynn and I met up today to have a quick discussion about Graded Exercise Recovery. Let us know in the comments how your experience with exercise in your recovery.

Your neck plays a bigger role in concussion recovery than most people realize and this video is here to help you start strengthening it safely. 💪 If you're more than 7 days post-injury or have been cleared for gentle movement by a healthcare provider, this routine is a great next step. These exercises are slow, controlled, and specifically chosen to support your recovery without aggravating symptoms. We're working through: ✅ Deep Neck Flexors Level 1 & 2: activate and strengthen the muscles that stabilize your head and reduce strain on your nervous system ✅ Swan Dive Level 1: a gentle back extension to support your spine and improve posture These might look simple and that's the point. Starting here builds the foundation for everything else in your recovery. Quality over quantity, always. ⚠️ Important: This video is intended for those who are 7+ days post-concussion or are able to move gently without an increase in symptoms and have been cleared to start physical activity by a healthcare provider. If you're in the acute phase (first week), please rest and follow your healthcare provider's guidance before starting any exercise. If anything increases your symptoms, immediately stop and rest. Recovery is not linear and that's okay. 💜

Recovery is metabolically expensive. Sleep, nutrition, and rest aren't passive, they're active healing. You can't think or push your way through an energy deficit. Chances are you've tried and it didn't go over so well. This week’s question: Where is your energy actually going, and is it going where healing needs it most? This week's action: What is one thing you can do today to help your metabolic/energy system?

This is something you might not have considered. Many people post concussion have changes in breathing function and of course increased neck tension and jaw pain. Myofunctional therapy is a lesser known modality that can bring about relief. Brynn and I interviewed Alicia, a myofunctional therapist out of Ontario. Have a listen! We loved it and are looking forward to having her back on the podcast.

The nervous system is the great interpreter, it reads every signal and decides what's safe. After a concussion, that system needs patience, not pressure. This week's topic is perfect timing as I had a conversation with a client today on this very topic. They had a really jarring experience (more emotional than physical) which triggered their previous symptoms which they were finally seeing relief from. In that moment, all they could think about was the pain they felt and forget entirely that they had been feeling better. I'm sure some of you can relate! We had a good chat about the nervous system, neuroplasticity and a gentle reminder that not all is lost, we just needed to redirect. The question of the week for you to ponder: Are you giving your nervous system more inputs than it can process, or are you creating space for it to settle?