Bounce Back From Coronavirus: Exercises You Can Follow In The Building Phase Of The Disease To Recover Quickly


Posted May 28, 2021 by Newscafe247z

Returning to a normal routine post contracting the virus is a gradual process. While there are huge mental and physical benefits of moving your body after the illness.

 
Returning to a normal routine post contracting the virus is a gradual process. While there are huge mental and physical benefits of moving your body after the illness, it is important to adapt to a fitness regime that works best for you to recover from Covid-19. Since doing too much can set you back further, the key here is to go slow and be smart about exercising while still in the process of recovery.
Here are a few exercises that you can follow in the building phase of the COVID-19 infection as suggested by the doctors for the betterment of your health.
BUILDING PHASE
Breathe Deep
Deep Breathing while sitting and standing
• Sit on a chair or stand with your hands on the side of your belly
• Close your lips and place your tongue on the roof of your mouth
• Breathe through the nose and pull down the air to the stomach
• Exhale through the nose
• Repeat one minute sitting and one minute in a standing position
Turn On Vestibular System
Head nods: from left to right then up to down
• Sit straight on the edge of chair or bed
• Inhale through the nose then look up
• Exhale through the nose and look down, lowering your chin to the chest
• Now, Inhale through the nose and look on one side (Right/Left)
• Rotate your head as far as you can
• Exhale while you look in the middle
• Do the same on the other side
• Repeat for 30 seconds from left to right, then 30 seconds from up to down.

Rocking in the chair while sitting
• Sit straight on the edge of your bed or a chair.
• Look straight at an object in front of you and a level with your eyes.
• Look straight at the object while keeping your body straight, inhale and lean back in your chair.
• Exhale and lean forward towards the object.
• Inhale as you lean back, exhale as your rock forward.
• Now you are rocking back and front while your eyes are fixed at an item in front of you.
• Repeat the whole exercise for 1 minute.
Cross Your Body
Seated Cross-Crawl Touches
• Sit straight on the edge of your bed or a chair
• Keep your arms stretched overhead.
• With your right hand, touch your left thigh.
• Try to lift your left thigh to meet your right hand.
• Bring your hands back to the starting position.
• Repeat the process from the right leg and left hand.
• Do these touches back and forth, from one side then another.
• Repeat the exercise for one minute – 30 seconds on each side.
Build Strength
Breathing Bicep Curls
• Grab two water bottles of 1-2 kgs or if you have a dumbbell, use that.
• Sit straight on the edge of your bed or a chair.
• Hold weights by your sides, keeping your elbows straight.
• Inhale through your nose, trying to pull the air to your stomach.
• While exhaling through your nose, curl the weights up towards the shoulders.
• slowly lower the weights now as you inhale through your nose
• Repeat for one minute.

Breathing Shoulder Press
• Start without any weight, but if you can, then carry a 1 – 2 kg dumbbell or water bottle.
• Sit straight on the edge of your bed or on a chair.
• Hold the weights from level to your shoulders.
• Inhale through your nose and pull air down into the stomach.
• As you exhale through the nose, take the weights overhead.
• Once the weights are above the head, slowly lower them as you inhale through the nose
• Repeat the exercise for one minute.
Gain Endurance
Endurance Exercise
• For 10 minutes, walk at a speed that is neither too fast nor very slow
• You have to walk for 10 minutes straight without stopping; it shall take time but will be easy in a few tries.
• Do the same 2-3 times a day.
Stay connected with us to know more updates on Coronavirus and how to bounce back from its post and pre symptoms and stay strong as before. Do tell us in the comment section below if the above article was helpful to you or not in bouncing back from the illness?
Original content source: https://www.newscafe247.com/exercises-to-follow-in-the-building-phase-of-covid-19-recovery/
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Tags covid19 , recovery , recovery from covid19 , rehabilitation
Last Updated May 28, 2021