Tag: physiotherapy for covid 19

HOW TO START BACK AFTER COVID 19? (series 2)

ICONIC PHYSIO

Hello everyone!

Hope you are following energy conservation, pacing and all the other things we discussed in our previous blog- HOW TO START BACK? (series 1) https://iconicphysio.com/2021/05/07/how-to-start-back-after-covid-19-series-1/

Today, we are going to discuss few important exercises you can do to have a better and early recovery! Nonetheless, these exercises can be done to prevent (save yourself from) Covid 19 by keeping your lungs healthy along with overall well being.

These exercises will help your body to get more oxygen to work efficiently. Doing these exercises along with your regular exercises will help improve easiness and capacity of your routine activities.

So go ahead and have your dose of exercises!!

1.Diaphragmatic breathingPlace one hand on your upper chest and the other one below your rib cage. Slowly inhale through your nose, feeling your stomach move outwards.
Exhale slowly using pursed lips as you slightly squeeze in your stomach, keeping your upper hand still.

Importance: Increases lung expansion with good air entry.

2.Paper blowing exercisesHold a paper in front of your mouth. Blow it away as much as you can slowly through the pursed lips .

Importance: Helps in clearing chest secretions (cough).

3.Bubble blowingTake a glass of water, place a straw in it and blow through it making bubbles.

Importance: Helps in clearing chest secretions (cough).

4.Chest expansion exercises-Sit with your back erect. Raise your hands out while breathing in through your nose and bring them back to the centre while exhaling through your mouth slowly (by pursing lips). 

-Similarly place your hands on the sides of your chest. Take a deep breath, feel the chest expanding under your hands, and exhale slowly.

Importance: Increases air entry in lungs due to chest expansion.

5.Prone lyingLie on your stomach and take breaths. (Note: attempt this position taking into account your comfort and if not sure, consult your Physiotherapist).  

Importance: Increases air entry in lungs, especially in the lower parts of the lungs (which tends to have less air entry).

You can do these exercises for 10 repetitions each, 3 times/day. If you have an open space/open air/window, choose that area to do these exercises to have better effects.

Note: Breathing through pursed lips meaning exhaling slowly through your mouth as if you are trying to move the flame of a candle but not blow it.

Do not overdo! Mind the form of the exercise you are doing. In case of any doubt, contact your Physiotherapist for assistance.

ICONIC PHYSIO

–Quality Physiotherapy Care–

For Physiotherapy assistance (about Covid 19) or any other query feel free to contact us on 8928475928.

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HOW TO START BACK AFTER COVID 19? (series 1)

ICONIC PHYSIO

Are you suffering or have recently suffered from covid19?

We know that your body has been through an ordeal and it’s going to take time to get back to what you were.

But worry not, here are a few tips and tricks to get back to a healthy mind and body.

  1. During your hospitalization, you tend to be moving around less than normal. This may leave you feeling weak and more unsteady on your feet. This is normal due to loss of muscle that occurs with prolonged bed rest or sitting.
  2. It is important to start to rebuild those muscles as soon as possible and become more active as this will help you recover both physically and mentally.
  3. Follow the exercise program prescribed by your Physiotherapist which may begin with exercises at bed level, in sitting, and gradually progressed to variety of exercises in standing targeting balance, mobility and stamina.
  4. Your physiotherapist will also prescribe breathing exercises that will assist in improving your lung oxygen capacity affected due to Covid.
  5. Conserve energy. Energy conservation means finding the easiest way to do an everyday task, so you have some energy left over to do the other things you would like to do. Follow 4 P’s.
  1. Start with light activity – examples include getting up to go to the bathroom versus a bedside commode, walking to make a cup of tea/coffee or even just standing up from a seated position.
  2. Keep a walking log or activity diary to track the number or times and estimated distance you are able to walk each day.

WALKING LOG

Points to remember during recovery from COVID-19:

  1. Recovering from a diagnosis of COVID-19 will be slow and your ability to return to everyday tasks will be gradual.
  2. Take frequent rest breaks even if you do not feel short of breath.
  3. Positions to relieve breathlessness such as sitting and leaning forward, resting your hands on your knees, standing and leaning forward on a counter top or a sturdy piece of furniture can be used.
  1. Lying on your stomach may allow you to breathe more easily/expand your lungs & help with increased air entry in lungs (Note: attempt this position taking into account your comfort and if not sure, consult your physiotherapist).
  1. Maintain good nutrition and hydration during your illness and recovery. Your body is requiring more calories to breathe and do the physical work of recovery, so make sure you are eating and drinking regularly, even if you have a low appetite.
  1. Gradually increase daily conditioning exercises and a walking program.

Wishing you all Health and fitness!!!

Stay tuned for our HOW TO START BACK AFTER COVID 19? (series 2)

ICONIC PHYSIO

–Quality Physiotherapy Care–

For Physiotherapy assistance (about Covid 19) or any other query feel free to contact us on 8928475928.

Follow us on Instagram