Pulmonary exercises are very important to people with COPD or even people looking to have stronger lungs. Many breathing exercises can also reduce stress and relax your body. With all breathing exercises, inhale through your nose, and exhale through your mouth with your lips pursed.
The first breathing exercise is very simple. Breath in through your nose for 2 seconds and breath out through your mouth with pursed lips for 4 seconds. Do this 10 times.
Now you are going to move your arms with the breathing to loosen up the muscles around your chest area. Put your arms out in front of you and clasp your hands together. Take a deep breath in through your nose, and as you are breathing out through your mouth, twist your trunk, moving your arms side to side. Repeat this 5 times.
Next is the “chicken wing” exercise. Place your hands on your shoulders, which will make you look like you have chicken wings. Take a deep breath in and make circles with your arms as you are breathing out. Repeat this 5 times.
Breathing with your diaphragm, or belly breathing, is a great way to relax. Instead of your chest rising when you breath, you want your stomach to move in and out. To make sure you are doing this correctly, you can place your hands on your stomach with your fingers almost interlocking. When you breathe in and out, your fingers should get closer together and further apart. Do this 5 times.
Finally is a technique that helps push out all your reserve oxygen and helps get your lungs stronger. You want to forcefully blow all your air out of your lungs. At the end, you will hold your breath and swallow or try to breathe back in without taking a breath. This will make a suction like feeling in the notch at your throat. Try to hold it as long as you can, but since you have pushed all the air out, it might not be for very long. When you take a breath in, it will make a suction like noise if you have done it right. Repeat 5 times.
Some of the most common accidents and injuries happen doing everyday activities. Walking, getting in and out of the shower, and even going up and down stairs can be dangerous for people with limited mobility. These simple exercises should help prevent these types of injuries.
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.
This real-time lower body isometrics routine features easy exercises that can help strengthen the lower body & relieve pain. It can also help decrease tightness and improve overall flexibility.
PTs will often analyze your gait by watching you get up and walk across the room, but most of the time we are analyzing your gait as soon as you walk into the clinic. If you have been diagnosed with gait abnormalities, these stretches and exercises might help.
Maintaining a strong and stable core is essential for overall health and fitness. If you’ve already mastered my beginner & moderate core exercises, it’s time to progress to more advanced core strengthening exercises. These exercises can help take your core strength to the next level, ensuring a strong and healthy body.
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
This seated stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
Tension headaches can cause a lot of pain. Stress is a common cause of tension headaches. Relaxing the muscles around the neck and shoulder area can help decrease the pain caused by tension headaches.
