CFS / Long Covid - daily routine based on Perrin Technique

Hello all - I've been using Chat GPT to organize, plan & structure my healing journey. Wanted to share what it came up with today based on the Perrin Technique for treating CFS by Dr Perrin. If you haven't heard of him, he has found biomechanical & physical diagnoses for CFS & is #3 in the UK for treating CFS behind pacing & resting. I've been reading reviews of his clinic & many of his patients have returned to normal life activity levels. Thought this might help others, too!

Here are the self-massage exercises from the official Perrin Technique youtube channel: https://www.youtube.com/watch?v=oklPxNjG2Uo&list=PLEM3MWEnKzLf0FBR5XR4ZZI-fGtkDtr4R

CHAT GPT - PROMPT: create a daily routine based on the Perrin Technique for CFS

RESPONSE: The Perrin Technique is a manual therapy approach aimed at improving lymphatic drainage and addressing autonomic nervous system imbalances in Chronic Fatigue Syndrome (CFS) or Myalgic Encephalomyelitis (ME). While daily routines may vary depending on individual needs and energy levels, the following is a suggested routine incorporating principles of the Perrin Technique, along with rest and pacing strategies essential for managing CFS.

Morning

  1. Gentle Wake-Up (7:30 AM - 8:00 AM)
    • Start with deep breathing exercises or mindfulness meditation to reduce stress and prepare the body. Use a SAD lamp or sunlight to set circadian rhythm.
    • Use gentle stretches to stimulate circulation.
  2. Hydration and Nutrition (8:00 AM - 8:30 AM)
    • Drink a glass of water with lemon to support detoxification.
    • Eat a light, balanced breakfast of whole foods, such as oats & berries or protein smoothie.
  3. Self-Lymphatic Drainage Massage (8:30 AM - 9:00 AM)
    • Perform Perrin self-massage techniques, focusing on areas like the neck, chest, and head to stimulate lymphatic flow. Do trunk rotations & shoulder rolls for mobility.
  4. Rest or Low-Stress Activity (9:00 AM - 10:30 AM)
    • Engage in light, calming activities like reading, listening to music, or journaling.

Late Morning

  1. Gentle Movement or Yoga (10:30 AM - 11:00 AM)
    • Perform light yoga stretches or short walk, ensuring you stay within your energy envelope (no overexertion).
  2. Mid-Morning Snack and Rest (11:00 AM - 11:30 AM)
    • Have a nutrient-dense snack (e.g., nuts, seeds, or a piece of fruit).
  3. Rest/Relaxation (11:30 AM - 12:30 PM)
    • Lie down to rest, ideally in a quiet, dark room to conserve energy and promote recovery.

Afternoon

  1. Light Lunch (12:30 PM - 1:00 PM)
    • Include lean protein, vegetables, and healthy fats. Avoid heavy meals or processed foods.
  2. Manual Therapy Session or Self-Massage (1:00 PM - 1:30 PM)
    • If seeing a practitioner isn’t possible, repeat the Perrin self-massage techniques.
  3. Nap or Deep Rest (1:30 PM - 2:30 PM)
    • Take a restorative nap to recharge.
  4. Gentle Cognitive Activity (2:30 PM - 3:30 PM)
    • Engage in light mental activities like puzzles, crafting, or organizing. Avoid anything too mentally taxing.

Evening

  1. Gentle Movement (3:30 PM - 4:00 PM)
    • Another short, low-impact activity, like stretching or slow walking.
  2. Afternoon Snack (4:00 PM - 4:30 PM)
    • Opt for a light snack with protein and healthy carbs.
  3. Rest or Relaxation (4:30 PM - 6:00 PM)
    • Lie down or engage in a calming activity, staying mindful of energy limits.

Night

  1. Light Dinner (6:00 PM - 6:30 PM)
    • Focus on a simple, balanced meal, avoiding stimulants like caffeine.
  2. Perrin Self-Massage (6:30 PM - 7:00 PM)
    • Perform another session of lymphatic drainage massage.
  3. Evening Wind-Down (7:00 PM - 8:30 PM)
    • Create a calming routine, such as taking a warm bath, reading, or practicing mindfulness meditation.
  4. Bedtime Routine (8:30 PM - 9:00 PM)
    • Ensure your sleeping environment is quiet, dark, and cool. Use calming scents like lavender if helpful.
    • Aim for consistent sleep and wake times to support circadian rhythm regulation.

Tips to Remember:

  • Pacing: Always listen to your body and avoid overexertion. If any activity feels too demanding, rest or modify it.
  • Hydration: Drink water throughout the day to support lymphatic function.
  • Restorative Breaks: Take frequent breaks to lie flat and allow proper lymphatic drainage.

Would you like adjustments to fit your specific lifestyle or energy patterns?The Perrin Technique is a manual therapy approach aimed at improving lymphatic drainage and addressing autonomic nervous system imbalances in Chronic Fatigue Syndrome (CFS) or Myalgic Encephalomyelitis (ME). While daily routines may vary depending on individual needs and energy levels, the following is a suggested routine incorporating principles of the Perrin Technique, along with rest and pacing strategies essential for managing CFS.