We all have days when things just don’t go to plan. You’ve slept badly, your back is playing up, work has been hectic, and the last thing you want to do is your exercises. On days like these, it’s easy to skip your exercises altogether and tell yourself you’ll get back to them tomorrow.
Sometimes, that’s the right decision. But often, there’s a middle ground between completing your full programme and doing nothing at all. Something we often talk about with clients is the idea that turning a bad day into a neutral one is a win in itself. You don’t have to make progress every single day. Sometimes, maintaining what you’ve already achieved is enough.
Performance coach Steve Magness describes a similar concept in his article How to Be Good on Your Bad Days , calling it “raising the floor”. Rather than focusing on what you can achieve on your best days, the idea is to improve what you’re capable of doing on your worst ones. So, how does that apply to your recovery?

Your minimum version: doing something, not everything

One of the easiest ways to make this work is to decide in advance what your minimum effort looks like on a difficult day. That way, when you’re tired, busy or struggling with motivation, you don’t have to think too much about what to do. You’ve already got a plan. Here are a few things you could try.
Why your worst days matter? Recovery isn’t always a straightforward process. You might have a great week followed by a few days when everything feels a little harder. That’s normal. I like the idea of getting 1% better every day. Not because you need to make progress every single day, but because small, consistent efforts can add up to significant changes over time.
Some days, that might mean completing your full exercise programme. On others, it might mean doing one or two exercises, going for a short walk or simply giving your body the rest it needs. The aim isn’t to be at your best every day. It’s to keep building towards your goals in a way that’s realistic and sustainable. When you look at recovery over weeks and months, it’s often the small things you do consistently that make the biggest difference. You don’t need to have a perfect day to move in the right direction.

1. Pick your top one or two exercises. Ask yourself which exercises make the biggest difference for you. On a hard day, do just those. Your full programme, with the sets and repetitions your physiotherapist has set for you, is always there in your Wibbi app, so you never have to remember it all.
2. Halve it. Do half the sets or half the repetitions. Half is far better than nothing. Even just a few repetitions can be enough to break the funk and shift how you feel.
3. Attach it to something you already do. Do your calf raises while the kettle boils, or your stretches before you brush your teeth. Leave your exercise band or mat somewhere you will see it, as a gentle reminder.
4. Choose the gentle option. Swap a harder exercise for an easier version or try some slow breathing and gentle mobility instead.
5. Be kind to yourself. Notice what you managed, not what you missed. Tick it off and let that be enough for today. If you miss a day altogether, simply start again tomorrow. One missed day does not undo your progress.

We are in this together
Your recovery needs to fit around your life. At The Jersey Sports & Spinal Clinic, our aim is to help you get better and stay better. But staying better doesn’t mean following a perfect exercise programme every day. Work, family commitments, poor sleep and unexpected setbacks are all part of life.
Your recovery plan needs to account for those things. That’s why we work with you to develop a treatment plan that fits your circumstances, rather than expecting you to fit your life around your exercises.
If you think having a simpler plan for difficult days would help, speak to your physiotherapist at your next appointment. Together, you can identify the exercises that matter most, agree on suitable alternatives and work out what you can realistically manage when life gets in the way. Finding an activity you enjoy can also make a difference.
If you prefer exercising with other people, our Pilates and Strength and Conditioning classes can be a good way to stay active, build confidence and make exercise part of your routine. We’re always keen to hear about your experiences, too. What helps you stay consistent? What gets in the way? Understanding these things helps us provide better support and make your treatment as practical as possible.

Small steps still count
In summary, small steps still count the next time you’re having a rubbish day, remember that you don’t necessarily have to do everything on your programme. Sometimes, completing your usual session is the right choice. On other days, doing a little less might be more appropriate, and occasionally, rest is exactly what you need. The important thing is learning to recognise the difference and having a plan that gives you options. You don’t need to turn every bad day into a great one. Sometimes, turning it into a neutral one is enough.

If you’d like help putting together a recovery plan that works on both your good days and your difficult ones, we’re here to help. You can book an appointment online at . Book an appointment online at physiojersey.com or call us on 01534 490312.

Joe and the JSSC team