Your heart survived.
Now teach your
body to thrive.
A science-backed flexibility and mobility program designed specifically for cardiac event survivors โ built to restore your movement, rebuild your confidence, and get you living fully again.
-
S1Stage 1 โ Gentle Reawakening Weeks 1โ6 ยท Breath, supine & seated work
-
S2Stage 2 โ Progressive Mobility Weeks 7โ16 ยท Standing, dynamic & floor work
-
S3Stage 3 โ Lifelong Maintenance Post Wk 16 ยท Compound movements & HRV practice
What nobody tells you
after a cardiac event
-
Your chest becomes a fortress Surgical scars, guarded posture, and weeks of reduced movement lock the thoracic spine and compress breathing mechanics โ elevating resting heart rate and blood pressure.
-
Fear stops you from moving Fear-avoidance is one of the most powerful barriers to cardiac recovery. The less you move, the more fragile movement feels โ a cycle that compounds over months.
-
Deconditioning happens fast Hospital beds, pain medication, and activity restrictions create rapid hip flexor tightening, spinal stiffness, and proprioceptive loss that persist long after discharge.
-
The gap after cardiac rehab Formal rehab ends. The structure disappears. Most survivors are left without a clear, safe, progressive plan for what to do next.
What consistent flexibility work actually does
Three stages. One continuous arc.
Each stage builds directly on the last, progressing from the gentlest possible reconnection with your body through to lifelong functional mobility.
Gentle Reawakening
Weeks 1โ6 ยท Daily ยท 10โ15 min- Diaphragmatic breathing retraining
- Supine knee-to-chest & hip flexor
- Seated thoracic extension
- Seated chest opening
- Ankle pumps โ DVT prevention
Progressive Mobility
Weeks 7โ16 ยท 5โ6ร/wk ยท 20โ25 min- Standing hip flexor lunge
- Doorway chest stretch
- Cat-cow & thoracic rotation
- 90-90 hip stretch
- Thoracic foam rolling
Lifelong Maintenance
Post Wk 16 ยท 3โ4ร/wk ยท Ongoing- World's greatest stretch
- Half-kneeling hip + rotation
- Lying spinal twist
- Daily box breathing (HRV)
- Foam roll thoracic spine
Your 16-week recovery tracker โ free.
Print it. Keep it on your fridge. Tick a box every day you move. It sounds simple because it is โ and that visible record of progress is one of the most powerful motivators in any cardiac recovery journey.
- 16-week session tracking grid with daily checkboxes
- Stage-by-stage exercise checklists for all 28 exercises
- Safety monitoring targets and warning signs at a glance
- Space for RPE scores, notes, and personal milestones
- Pre-session and post-session routine reminder card
- Companion Excel tracker with auto-calculated completion %
Get the free tracker
Delivered instantly to your inbox. No spam โ ever.
By signing up you agree to receive occasional emails from Peak Dynamics Institute. Unsubscribe any time.
Recovery looks different
for everyone.
Six weeks after my bypass I couldn't raise my arms above shoulder height without the scar pulling. The Stage 1 exercises were exactly what I needed โ nothing scary, just gentle progress every day. By week 8 I was doing the doorway stretch and genuinely couldn't believe it.
As a cardiac physio I've been looking for a structured, evidence-based flexibility resource I can give patients post-discharge. This is the first one I've found that's genuinely phased correctly and explains the why behind each exercise. I've recommended it to over 20 patients.
My husband had his MI 14 months ago. The fear of him doing too much โ or too little โ was overwhelming. This program gave us both a clear, safe framework. He completed all 16 weeks and we just signed up for gentle yoga together.
Why Peak Dynamics Institute
-
Exercise physiology foundation Every protocol is grounded in exercise physiology research โ not generic wellness advice.
-
Cardiac-specific design Programs built for survivors โ not adapted from generic fitness content. HR targets, RPE guidelines, and contraindications specific to cardiac populations.
-
Progressive, phased structure Three distinct stages that meet survivors wherever they are โ Week 1 post-discharge or 12 months into recovery.
-
Used by practitioners Cardiac physiotherapists and rehab specialists share our resources with their patients as a trusted post-discharge resource.
Built for the people cardiac rehab leaves behind
Peak Dynamics Institute exists because formal cardiac rehabilitation โ as good as it is โ ends. And when it ends, most survivors are handed a leaflet and a handshake and sent home without a clear plan for what comes next.
We create structured, evidence-informed programs that bridge the gap between discharge and full participation in life โ covering flexibility, weight management, and progressive exercise programming for people who've been told their cardiac output will never be the same.
It might not be the same. But it can be extraordinary.
Book a discovery callBefore you begin
Do I need my doctor's clearance before starting?
Yes โ always. This program is designed to complement, not replace, your medical team's guidance. We recommend sharing the program with your cardiologist or cardiac physiotherapist before beginning Stage 1.
When can I start after a cardiac event?
Stage 1 is designed for the very early recovery period โ typically from the point of hospital discharge with medical clearance. Many survivors begin with just the breathing and supine exercises in Weeks 1โ2.
Is this suitable after bypass surgery specifically?
Yes, with appropriate modifications. Stage 1 includes specific notes for sternal wound status โ the chest opening exercise is omitted until your surgical team confirms the wound is fully healed.
How long does each session take?
Stage 1 sessions run 10โ15 minutes daily. Stage 2 sessions are 20โ25 minutes, 5โ6 days per week. Short, consistent sessions always outperform infrequent longer ones in cardiac populations.
What if I experience pain or discomfort?
Stop immediately. This program is designed to produce mild, releasing tension โ never pain. If you experience chest discomfort, dizziness, palpitations, or shortness of breath, stop the session and contact your care team.
Can I use this alongside cardiac rehab?
Absolutely โ it's designed for exactly that. Share the program guide with your cardiac rehabilitation physiotherapist so they can integrate it with your formal rehab schedule and adjust as needed.
Ready to build your recovery plan?
Book a free 20-minute discovery call with the Peak Dynamics Institute team. We'll talk through where you are in your recovery, what your goals are, and whether our programs are the right fit for your situation.
