Long COVID and Returning to Activities
This week is our conclusion in the ongoing discussion of Long COVID and the return to physical exercise with our focus on returning to pre-COVID activities.
When beginning the 3rd phase of Rehab or the return to activities phase, you want to begin with exercises that use body weight prior to using any free weights.
- Rocking on Hands and Knees – Begin on your hands and knees. Hold your head up and fix your gaze on the horizon. Breathing through your nose, rock back towards your feet without dropping your head and keeping a straight back. Then rock forward until you return to your starting position. Repeat for two minutes.
- Windshield Wipers – your arms perpendicular to your body. Breathing through your nose, bend your knees while pulling them towards your chest. Looking to the right with your eyes and then turn your head. Now rotate your legs over to the right as well. Focus on keeping your shoulder blades on the floor. Repeat the same motion for the left side. Repeat for two minutes.
- Bird Dog – Begin on your hands and knees. Gently breathing through their nose while looking ahead of you, keeping your back straight, lift your right arm and left leg up. Then slowly lower them down together. Repeat motion with opposite arm and leg. Repeat for two minutes.
- Shoulder Presses – Standing or sitting on a chair, begin with your elbows bent and fists facing up. Slowly begin a punching motion to the ceiling. Try with 1 set of 10 reps. If you find the exercise too easy, try using 1 or 2lbs free weights.
- Shoulder Strengthening – Standing or sitting on a chair, slowly raise your arms to shoulder height and then slowly back down to your side; Try with 1 set of 10 reps. If you find the exercise too easy, try using 1 or 2lbs free weights.
- Endurance – For 30 to 45 minutes, walk at a pace where you can speak in full sentences. You should aim to walk 30 minutes without stopping. Start walking on flat surfaces and then as you progress, challenge yourself by walking on inclines/hills. Walk 5 times per week.
As you complete the exercises above, your goal is to increase your strength and endurance with the objective to slowly return to your pre-COVID activities.