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POST-COVID BREATHING EXERCISES

Post-COVID syndrome have left many with residual pulmonary and systemic manifestations. These lingering symptoms can often cause difficulty in breathing, fatigue, joint pain, weakness, brain fog, and loss of taste/smell. The good news is that many of these issues CAN be reduced and even eliminated with a Post-COVID breathing exercises program that focuses on deep breathing, strength, and endurance.

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POST-COVID BREATHING EXERCISES

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  1. POST-COVID BREATHING EXERCISES http://www.virtualphysicaltherapists.com/

  2. Post-COVIDsyndromehaveleftmanywithresidualpulmonaryandsystemic manifestations.Theselingeringsymptomscanoftencausedifficultyinbreathing, fatigue,jointpain,weakness,brainfog,andlossoftaste/smell.Thegoodnewsisthat manyoftheseissuesCANbereducedandeveneliminatedwithaPost-COVID breathingexercisesprogramthatfocusesondeepbreathing,strength,andendurance.

  3. WhenweevaluateapatientwithPost-COVIDSyndrome,wefirstaddressanyredflags orsymptomsthatrequireextracaution,including: SpO2<90%.(oxygenlevel) Tachycardia(fastheartrate>100bpm) Arrhythmias(irregularheartrate) Tachypnoea(elevatedbreathingrateorrapidshallowbreathing.Normal=20–20 br.eathsperminuteatrest) Confusion Thromboembolism(bloodclots) EducationandempowermentarethefoundationofourPost-COVIDprogram.Each individualiscoachedonhowtoassesstheirbreathingrate,heartrate,andevenhow to recognizeanarrhythmia. RedFlags:

  4. Breathingisourwaytogetoxygen: Oxygenisnotneededtobreathe,insteadbreathingisourwaytogetoxygen.Oxygen’s roleistoproducewaterandenergyweneedtousetherawmaterialsinourbodyin ordertokeepourbodiesalive. Thereasonwebreatheharderduringexerciseisbecausewhenweworkoutweexpend moreenergy.Thiscausesouroxygenlevelstodrop,forcingustobreatheharderin ordertogetmoreoxygen.Asyouexercise,anincreaseinoxygenisessentialsothatyou canrestorewhatyouaredepleting.Oxygendeficiencyontheotherhandcausesyouto feellethargicandleadstomanyproblems.Withoutenoughoxygen,yourcellscannot becleansedfromtoxinsanditlowersyourimmunesystem.Anotherwaytogeta sufficientamountofoxygenistoexerciseregularly. Themoreoxygenyouhave,the healthieryouwillbe.

  5. Exercisingenablesyourbodytobemoreefficientinoxygenatingyourbodyandbrain.Exercisingenablesyourbodytobemoreefficientinoxygenatingyourbodyandbrain. Exercisestrengthensyourheart,increasesyourbloodflow,strengthensyour muscles/joints,elevatesyourmood,enhancesyourimmunesystem,improvesyour cognition/concentration,stabilizesyourweight,reducesyourriskofmanyailments including,diabetes, cancer,cardiovascular,andhelpsyoubreathemoreefficiently.

  6. HypoxemiaisacommonPost-COVIDsymptom Lowoxygensaturationcanslowyoudownandkeepyoufromperformingatyourpeak becauseoxygenplaysavitalroleinmusclemetabolismespeciallyduringexercise.Low oxygensaturation,aconditionknownashypoxemia,occurswhenoxygensaturation levelsdropbelow95percent.Normaloxygenlevelsshouldbecloseto98%(healthy adultrange:94-98%).Ifyouroxygenleveldropsbelow90%,youneedtostopandtake abreakfromexercising/activitytoallowproperoxygenationtoyourmusclesagain. Continuedexercisewithlowoxygenlevelsbelow90%causesdamage

  7. BreathingExercises: Deepbreathingexerciseshavemanypositiveeffectsincluding: ImprovesOxygensupply–Makeseachbreathmoreeffective Controlsshortnessofbreath–helpsslowtachypnea Improvesgasexchange Decreasesanxiety Slowstheheartbeat StabilizesBloodPressure ThefollowingaresomeofthebreathingexercisesinourPost-COVIDRehabilitation program:(Linktovideodemonstration:)

  8. PursedLips:Smelltherosesandblowthecandles • •Inhalethroughyournoseaslongaspossible • •Exhalethroughpursedlipsaslongaspossible • Segmentalbreathing • Focusoneachlungregionbyplacingyourhandsoverthedifferentlungsectionnoted below.Takeadeepbreathandfeeltheairenterthespecificareaofyourlungscausing ittoexpanduponinhalationandtheretractasyouexhale. • Upperlungs:hands-on uppertraps • Laterallungs:handsjustbelowarmpits • Diaphragm:onehandonchestotheronabdomen.Focusontheabdomen.Handon chestshouldnotmove.Breathdeeply.(Yourdiaphragmisyourprimarymusclefor breathinganditisimportanttoproperlytrainthismuscleforproperdeepbreathing.) • Lowerlungs:Handsjustbelowtheribcage

  9. Inhale 3sec. Hold4sec.Exhale5sec IV.StrawExercise Waterandstraw 1.Inhalethroughnose.2.Blowouttoformbubbles III.Deepbreathandhold

  10. V.Breathwitharmmovements Flexion:moveyouarmsupinfrontofyouallthewayupoveryourheadas you inhale.Bringyourarmsbackdownasyouexhale. Abduction:moveyourarmsouttoyoursideanduptoearsasyouinhale.Bring yourarmsbackdownasyouexhale. Trunkrotation:Twistyourtrunktotherightasyouinhale.Hold3secondsatend range.Exhaleasyoureturntoneutral. Repeattotheleftside. Scheduleanappointmentnowwithoneofourspecialistsforanevaluationand an individualizedpost-COVIDbreathingexerciseprogram: www.virtualphysicaltherapists.com

  11. OurnexttopicwillbeonimprovingstrengthandendurancePost-COVID19!OurnexttopicwillbeonimprovingstrengthandendurancePost-COVID19! https://www.scientificamerican.com/article/how-do-we-breathe/https://www.webmd.com/asthma/guide/hypoxia-hypoxemiahttps://www.exercise.com/learn/why-is-exercise-important/

  12. VIRTUALPHYSICAL THERAPISTS INFO.VIRTUALPHYSICALTHERAPISTS@GMAIL.COM HTTP://WWW.VIRTUALPHYSICALTHERAPISTS.COM/ 1 2

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