Long COVID and Strength Phase of Rehab

This week we continue our ongoing discussion of long COVID and the return to physical exercise. The next phase on the road to recovery is the building strength phase/stage.

This stage begins after we complete our ACBT (The Active Cycle of Breathing Techniques).

When beginning the strengthening phase, the key is to begin with activities that only use body weight prior to using any free weights.

• Head Nods: Looking Up and Down – While sitting on the edge of a sturdy chair, slowly inhale through your nose and begin to raise your head up as comfortably as you can.  Then do the opposite by bringing your chin down towards your chest.  Repeat for 30 seconds.

• Head Nods: Looking Left and Right While Sitting – Sitting on a sturdy chair, slowly inhale through the nose and begin to look to the right with your eyes.   Then slowly turn the head looking over the right shoulder.  Repeat activity but now looking to the left.  Repeat for 30 seconds.

• Seated Knee Extensions – Sitting upright on a chair, start with your knee bent and slowly lift your foot up while straightening your knee; attempt to hold the position for a count of 5.  Try 5 repetitions before increasing the reps.

• Seated Hip Flexion – Sitting upright on a chair, start with both feet flat on the ground and begin to march by alternating one knee up and down.  Try 5 repetitions before increasing the reps.

• Sit-to-Stand – sitting upright on a chair, slowly stand up without using your arms to help; Try 5 repetitions before increasing the reps.

Overall, you want to aim to complete between 10 and 20 repetitions per day of each exercise.  Slowly increase the number of repetitions as you notice that the exercises are becoming easier to complete.  Next week we will continue the discussion of exercising and long COVID.

We are here to answer any questions or concerns you might have. Don’t hesitate to contact us!