Hi! I am SO sorry to hear you are dealing with an injury or have gotten ill.
It’s so important to me that you get better as quickly as possible.
Unfortunately, I cannot provide customized moves for injuries. It would be very irresponsible of me to do this as a trainer without doing a hands on assessment of you and your unique body, and being acquainted with your health history.
Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.
I have an amazing resource to help you called: How to Train When You’re Sick or Injured that I advise you to read to know exactly what you CAN do right now to speed up your recovery time.
I’m wishing you a speedy recovery, and sending you a BIG HUGE HUG!