Chronic fatigue syndrome requires careful energy management. Post-exertional malaise means exceeding limits causes setbacks lasting days or weeks. Exercise must stay well within the energy envelope while maintaining essential mobility. The goal is maintaining function, not building fitness. Quality of life over performance. Get your personalized routine: Start your 14-day free trial Minimal Effort Movement Lying or seated positions reduce energy demand. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Gentle Upper Body Light arm and shoulder movement. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 1 Look left and then right Supported Positions Movement with minimal postural demand. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Circulation Support Gentle movement to prevent deconditioning. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. Neck Relief Common tension area in CFS. JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder CFS Exercise Principles Stay within your energy envelope. Stop before feeling tired. Rest proactively. Avoid boom-bust cycles. Work with CFS-knowledgeable healthcare providers. CFS-Safe Programming simplmobility provides minimal-energy mobility routines. 2-3 minute sessions respect energy limitations. Start Your Free Trial