Health in the Time of Covid 19

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Over the past three years we have had our eyes, minds and hearts focused on the spread of Coronavirus throughout the world.

Now that we are through the worst of it, we have some breathing space to reflect.

Viruses such as the Covid 10 and influenza can have some powerfully negative impacts on our respiratory health. We must also consider the air quality in our cities when it comes to our lungs. Certainly there has always been a lot to worry about.

Did you know that Respiratory Health falls under the protective umbrella of Physiotherapy?

It does! And the positive news is that you can do a lot to care for your lungs through exercises that focus on pulmonary health.

Here in British Columbia we are doing a lot to advocate for the freedom to breathe easily. At Vancouver General Hospital physiotherapists care for pulmonary patients through the outpatient Champion Lung Fitness Program. At Physio for Seniors every physiotherapy session includes strengthening intercostal muscles (the muscles around the ribcage) through deep breathing exercises and through postural correction to maximize chest expansion and optimize oxygen exchange.

So why should you do breathing exercises?  

• Breathing exercises help keep the diaphragm and other respiratory muscles strong
• Practicing deep breathing exercise can increase lung capacity and efficiency
• Deep breathing helps to prevent pneumonia by keeping moisture and bacteria from accumulating in the airways
• Mindful inhalation and exhalation reduces tension in muscles

Here are some exercises that are helpful for seniors, for patients coping with lung disease and for anyone to use as a warm up routine prior to more cardiovascular exercise. Why not give them a try? Your lungs will breathe a grateful sigh of relief!

Exercises for the Maintenance of Pulmonary Health:

Exercise 1: “No Thanks!”

Sit or stand with good posture. Hold chin parallel to the ground. Inhale through the nose. Slowly exhale and turn your head so that you are looking over one shoulder. Continue to exhale as you turn your head to look over the other shoulder and return to center. Repeat 10 times.

Exercise 2: “I don’t know!”

Sit or stand with good posture. Breathe in through the nose. As you exhale, shrug shoulders up towards the ears and continue to exhale as you drop them back down. Inhale through the nose. Repeat 10 times.

Exercise 3: “Windmill”

Sit or stand with good posture. Place hands on shoulders. Inhale through the nose. As you exhale turn torso to the right. Continue to exhale as you turn to the left. When you return to the center inhale through the nose. Try to move breathing smoothly and continuously. Repeat 5 times to each side.

Exercise 4: “Chicken Wings”

Place hands on shoulders. Inhale through the nose. As you exhale circle elbows forward until you can no longer exhale. Then stop and inhale. Exhale and circle elbows backward until your lungs are empty. Keep shoulders down and away from ears. Repeat 5 times forward and 5 times backward.

Exercise 5: “Zombie”

Place hands at shoulder height with arms stretched out in front of you. Inhale through the nose. As you exhale turn your arms to the right and then to the left. Return to center and drop your arms to your sides. Inhale and do nothing. Remember to turn your head in the same direction you swing your arms and look over your shoulder. Repeat 10 times.

Exercise 6: “March to the Beat of your Breath”

Only in this exercise will you move in the INHALE as well as the EXHALE. Sit or stand with good posture. Inhale through the nose and exhale through the mouth as comfortable. Bring your right knee up towards your chest and down and left knee up to chest and down as if in a marching band. Work up to 3 minutes.

Exercise 7: “ The Wave”

Sit or stand with good posture. Do one arm at a time. Raise the arm over your head. Inhale through the nose. Exhale as you bend over and touch the opposite foot. Return to upright while exhaling. Change to the other arm. Inhale through the nose. Repeat each arm 5 times.

Exercise 8: “The Butterfly”

SIt or stand with good posture with arms by your side. Inhale and bring arms up in front at shoulder level. Exhale and take arms out to the sides. Continue to exhale as you bring your arms back in. Inhale and do nothing. Exhale and take arms down to the lap. Repeat 10 times. 

Exercise 9: “Stand Up or Sit Down”

Sit with good posture. Inhale through the nose. Exhale and rise to standing. Inhale and do nothing. Exhale and raise arms overhead and continue to exhale as you lower your arms. Inhale and do nothing. Exhale as you sit down. Repeat 3-5 times.

REMEMBER! These exercises are gentle but If you have any concerns about your own lung health or that of a loved one, or if you find these exercises difficult, you can contact Physio for Life or Physio for Seniors. It may be a simple postural issue or muscle imbalance that restricts your ability to breathe deeply and freely. Or you may just need some reconditioning and guidance from the Rehabilitation Team.