A set of breathing exercises, that is beneficial for a patient who has suffered with the respiratory system issues (after COVID-19 as well).

These exercises will helps to:

  • improve chest mobility,
  • strengthen breathing muscles,
  • improve ventilation at all parts of lungs,
  • improve oxygen supply to the cells and tissues,
  • reduce inflammation,
  • reduce the shortness of breath,
  • relax tight shoulder muscles,
  • reduce anxiety.

!!!! Perform these exercise at the good ventilated room.

!!!! Do not force , keep your breathing calm, take a short breaks as frequently, as need.

!!!! ALWAYS: INHALE THROUGH NOSE AND EXHALE THROUGH NARROW LIP’S HOLE.

!!!!  Please stop any exercise that causes pain or dizziness.

 

1. Diaphragmatic Breathing Lying

Place one hand on your stomach, and your other hand on your chest. Take a deep inhale through nose, and push your belly (and your hand) upwards. Try and keep the movement of your chest to a minimum, so you concentrate on the deep breathing. Exhale through narrow lips gap and pull your tummy inward. After full exhale – take a short break: 1-2-3 sec do not breath! This break will prevent you from hyperventilation (dizziness) Exhale should be 3 – 4 times longer than inhale.

                                                                     Repeat 5 – 10 times | Perform 1-2 times daily

 

2. Rock the Baby

 

Sit upright with good posture. Keep your one arm under other arm. Gently rock your arm to one side, and then the other, as if you were rocking a baby.

Repeat 5-10 times | Perform 1-2 times daily

 

 

 

 

 3. Sitting Extension

Support your neck by placing your hands Interlocked behind your neck. Inhale: rounds you lower back slightly, to focus the movement to the upper back, and during the exhale: slowly bend backwards.

Repeat 5-10 times | Perform 1-2 times daily

 

 

 

 

 

4. Chair Rotations

 

Sit upright with good posture. Inhale. During the exhale: rotate your upper body by moving your hand towards the opposite side of the chair back-rest. You can let the head follow, but progress by keeping the head straight forwards, thus making the rotation stronger. Only rotate as far as feels comfortable.

Repeat 5-10 times | Perform 1-2 times daily | Perform both sides

 

 

 

5. Shoulder Retractions Sitting

 

Sit upright with good posture. Ensure you are sitting on a chair with no sides. Inhale and rest your arms by your side. Exhale and: squeeze your shoulder blades together, and at the same time slowly draw your arms backwards and little bit outwards.

Repeat 5-10 times | Perform 1-2 times daily

 

 

 

 

6. Back Side-Flexion Sitting

 

Sit upright with good posture. Ensure you are sitting on a chair with no sides. Inhale. During the exhale: gently side-bend your spine and run your left arm down the side of the chair. During the inhale: slowly return to the center and repeat to the right side.

Repeat 5-10 times | Perform 1-2 times daily | Perform both sides

 

 

 

 

7. Shoulder Rolls Sitting

 

Sit upright with good posture and with your arms resting by your side. During the inhale: raise shoulders up towards your ears and then during the exhale move shoulders backward and down in a circular motion.

Repeat 5-10 times | Perform 1-2 times daily

 

 

 

 

8. Shoulder Flexion Sitting

 

 

Sit upright with good posture. During the inhale: lift both arms gently in front of you. Take your arms as far as feels comfortable. If you cannot get your arms above your head, just take your arms to your comfortable end of range. During the exhale: slowly lower your arms. Rest few seconds and then repeat.

Repeat 5-10 times | Perform 1-2 times daily

 

 

 

 

9. Deep Breathing Technique Sitting

Finish your program with diaphragmatic breathing. Sit upright with good posture. Place one hand on your stomach. Take a deep breath in, and push your belly (and your hand) outwards. Try and keep the movement of your chest to a minimum, so you concentrate on the deep breathing. Relax your neck and shoulders as you breathe. This will help you to use your diaphragm, the main inspiratory muscle.

Hold for slowly | Repeat 5 times | Perform 1-2 times daily

Leave a Comment