Exercises
All exercise can help with both breathing and heart problems, but it is essential that you consult with your doctor before starting any new exercise programme.
These are the exercises that are performed during one of Liskeard and South East Cornwall Breather’s group sessions. Each person will do the exercises at different speeds and for different lengths of time, according to their abilities.
If you believe that an exercise regime will help you, why not ask your doctor or respiratory nurse to put you on to a rehab course.
Step Ups
Stand in front of a step or the bottom of some stairs and step on to it with one foot and then raise the other foot so you are standing on the step. Step back down to the ground. Repeat for one minute at a rate that you can manage, alternating the foot that you step up with. You may need to hold on to a support while doing this. This strengthens legs and improves balance and stability.
Wall Slide
Rest your back against a wall or other flat surface. Bend your legs as far as you can so your body slides downwards, then push upwards to return to the vertical. Repeat for one minute at a rate that you can manage. This strengthens the leg muscles and improves circulation.
Arm Stretch
Sitting down holding a light weight stretch your arm out straight above your head then back down. Repeat for one minute at a rate that you can manage. Repeat with the other arm. If you don’t have any weights, a tin of beans or similar will work. This strengthens the arms and keeps them flexible.
Waist Bend
Sitting on a chair lean to one side, pushing the arm towards the floor. Return to upright then lean to the other side. Repeat for one minute at a rate that you can manage. This increases core strength and improves flexibility.
Wall Push
Stand a medium step away from a wall. Place your hands on the wall at shoulder height and a shoulder’s width apart. Bend your arms until your nose nearly touches the wall and then straighten them. Repeat for one minute at a rate that you can manage. This strengthens the arm and shoulder muscles.
Arm Circles
Sitting on a chair raise the arms to place your hands on your shoulders and then circle your elbows for 30 seconds forwards and then 30 seconds backwards. This strengthens the arms and shoulders and keeps them flexible.
Bicep Curl
Sitting down holding a light weight curl the forearm up to the chest then back down to your lap. Repeat for one minute at a rate that you can manage. Repeat with the other arm. If you don’t have any weights, a tin of beans or similar will work. This strengthens the shoulder and arm muscles.
Sit-to-Stand
From a seated position on a chair stand to a vertical position, then sit back down. Try not to use your hands. Repeat for one minute at a rate that you can manage. This strengthens the thigh muscles and improves balance and stability.
Ball Stretch
Sitting on a chair place another chair or stool in front of you with a football on it. Lean forward to pick up the ball then lean back raising the ball over your head. Lean forward and replace the ball. Repeat for one minute at a rate that you can manage. This strengthens the arms and core and improves flexibility.
Marching
March on the spot or, if preferred, around the room as fast as you are able for one minute. This increases leg strength and improves stability and flexibility.
