6 lung exercises for rehabilitation of Long COVID (Long COVID)
Long Covid recovery can achieved by getting enough sleep. Eating Emotion management and stress And most importantly Proper exercise This should start with light exercise, focusing on moving slowly as much as possible. In the 3rd – 4th week, even though the body still feels tired, the lungs are starting to recover somewhat. Therefore, you should start exercising by moving your body more. Report from https://ufabet999.com
1. Shoulder blade stretching pose Move the elbows lung exercises, both sides touching the back of the neck. Breathe in through your nose. Ready to spread out your elbows Exhale long through your mouth with your elbows closed and your back arched.
2. Lung expansion pose Lift your arms up in coordination with the front. Breathe in through your nose. Ready to spread out both arms Take a long breath through your mouth and return to the original position.
3. Rib Moves Sit up straight, place both hands on lung exercises the front of your ribcage. Inhale through your nose to widen your ribcage. Exhale slowly through your mouth to close your ribcage.
4. Hands up pose Sit with chest stretched out, breathing in through the nose. with both arms raised in front Exhale deeply through your mouth and relax your arms.
5. Big belly pose Sit up straight, place both hands on your stomach. Inhale until the stomach is full (chest does not expand). Exhale until the stomach is flat.
6. Still Chest Pose Sit upright and place your left hand lung exercises on your chest. The right hand is placed under the epigastric region. Inhale with a bloated stomach (chest does not expand). Exhale with a flat stomach.
Recommends 3 tips for patients to try COVID-19. Change behavior By getting enough sleep.
Have appropriate physical activity and stretching muscles to help strengthen the lungs and revitalize the body Create good health
who have recovered from an infection You should always observe your symptoms and monitor your COVID symptoms. Including changing your behavior to create good hygiene with these 3 tips: 1) Get proper sleep. By waking up on time every day. Get enough sunlight in the morning for at least 30 minutes, avoid caffeine, late meals, avoid drinking alcohol and smoking at least 4 hours before bed. to create hygiene To sleep well 2) there should be appropriate physical activity.
To develop the muscles that help in breathing, including the diaphragm muscle.
and muscles that hold the ribs By practicing breathing in and out. Each time takes approximately 5 seconds, do 10 times per round, approximately 3 – 5 rounds, and between rounds, rest 30 – 60 seconds. This will help increase your ability to breathe more efficiently. Reduce symptoms of fatigue, difficulty breathing, help expel phlegm, and prevent the occurrence of lung collapse.
You can do it anywhere, anytime. You should also exercise aerobic or cardio for 30 – 60 minutes a day, 3 – 5 days a week. For example, walking quickly around the house, stomping your feet in place. aerobic dance Improves the efficiency of the respiratory system. blood flow heart and lung function Makes you not easily tired