Covid19 recovery exercises at home guided by Physiotherapist Michelle [ Ссылка ] This gentle safe strength exercise routine helps avoid potential side effects of Covid bed rest; loss of strength, blood clots, chest infection and lower back pain. These strength exercises promote wellness and return to regular activity, maintain strength after Covid 19.
Physiotherapy Recovery Exercises at Home after Covid 19
Common side effects of Covid 19 and prolonged bed rest include:
* Fatigue
* Lower back pain
* Lingering cough
* General aches and pains
Please seek your medical physician's approval to return to exercise at home after Covid 19. If at any time during this exercise routine you feel dizzy or breathless, stop, take a break and return to the exercises when you feel fully recovered. Never perform intense exercise with a high temperature (i.e. febrile).
Covid Recovery Strength Exercise Routine Outline
This exercise routine includes bed or chair based exercises with options for different stages of recovery and levels of fitness.
1. Breathing Exercises
* Sit upright in bed or on the side of your bed
* Place your hands around the lower part of your rib cage
* Breathe slowly and deeply in through your nose and then let the air slowly leave your lungs. Don't be concerned if deep breathing makes you cough as this is quite normal when starting to breathe deeply again after shallow breathing while resting in bed.
2. Neck and Shoulder Stretches
Shoulder rolls, stretch forwards and out behind to relieve tight neck, shoulder and upper back muscles
3. Seated Marching
Can be performed sitting over the side of the bed or in a chair
4. Sitting to Standing
Strengthens your leg muscles and increases circulation to prevent blood clots on your legs.
*Walk your bottom to the edge of the bed so your feet are flat on the ground
*Do NOT wear socks, bare foot or fitted shoes are the safe alternative
* Put your hands on the bed beside your body
*Bring shoulders forward over your knees to stand upright
*Push down through your heels and stand up slowly
* Feel for the bed touching behind your knees
* Lower your body slowly back to sitting position
5. Marching on the Spot
Promotes circulation to prevent blood clots and helps maintain general fitness
6. Lumbar Rotations
Eases low back pain and stiffness caused by bed rest
7. Bridging Exercise
Strengthens buttocks, improves circulation and prevents blood clots in calves.
Perform this exercise lying on a firm surface in bed or on the ground.
8. Calf Pump Exercises
Improves circulation (blood flow) to the lower legs to prevent blood clots. Try to do these exercises hourly when resting lying down or sitting out of bed.
Comfortable Elevated Bed Rest Position at Home
When at home, resting with the upper body raised promotes deeper breathing, better circulation and can help clear the chest. This is why it's important to spend some time sitting upright in bed or in a chair out of bed at regular intervals during the day when able to.
These Covid 19 recovery exercises at home are intended as general information and education and are not a substitute for medical advice.
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