You may feel tired but some basic exercises will help your recovery. By starting to move you will benefit your lungs, muscles, circulation and digestive system.
Whilst you have been unwell your muscles will have become weaker as your body used the energy stored in your muscles to recover.
Activities may seem harder and more tiring than before. This can seem frustrating but pace yourself – perform activities little and often. It takes time to get your strength back.
Not all of the exercises need to be done at once, break them down into manageable chunks.
Home Exercises Once Recovered From Covid-19
Warm Up
Shoulder Shrugs
Slowly lift your shoulders towards your ears – hold for a few seconds then lower them down again.
Complete 5 Reps.
Shoulder Circles
Keep your arms down by your side. Slowly move your shoulders round in a circle forwards for 20 seconds then backwards for 20 seconds.
Repeat 3 times.
Sideways Arm Rotations
With your arms at shoulder height, clasp your hands together out in front of you. Move your arms to the left and then to the right.
Complete 5 Reps.
Ankle Pumps / Ankle Circles
Point your toes upwards and then downwards 5 times on each foot. Move your ankles in circles clockwise 5 times followed by anti-clockwise 5 times – then repeat on the other foot.
Knee Lifts
Slowly lift one knee up, no higher than to your hip, then slowly lower again. Hold onto a chair if you don’t feel stable enough without.
Complete 5 reps each leg.
Strengthening Exercises
Sit to Stand
Lean forwards with your nose over your toes, and stand up slowly. Sit back down slowly, aiming for perfect control. Complete 8 reps.
Progression - Do the exercise from a lower chair and make it even slower.
Further Progression – Hold weights in your hands by your sides or a heavy book close to your chest.
Heel Raises
Rest your hands on a sturdy surface to help you balance. Slowly rise up onto your tiptoes, and then slowly lower down again. Complete 8 reps.
Progression – Lower your heels in stages as you count slowly to four.
Further Progression – Stand on one leg at a time.
Squats
Stand with your feet slightly apart with your hands resting on the back of a chair. Keeping your back straight, slowly bend your knees as far as you feel comfortable. Pause for a moment, and then slowly straighten your knees to return to your starting position. Complete 8 reps.
Progression – Don’t use a chair and bend your knees a little deeper.
Further Progression – Hold weights in your hands down by your sides or a heavy book close to your chest.
Bicep Curls
Sit and rest your arms on your lap. Hold weights in your hands with your palms facing upwards. Gently bend one elbow, bringing the weight up towards your shoulder. Slowly straighten your arm again and repeat with the other arm. Breathe out as you lift the weight up and breathe in as you lower it. Complete 8 reps each arm.
Progression – Stand to do the exercise and start with arms down by your side.
Further Progression – Use both arms at the same time or increase the weight.
Hip Extensions
Stand with your right leg slightly behind you, resting the ball of your foot on the ground. Keep your knee straight. Gently lift your right foot one inch off the ground behind you. Pause for a moment, then slowly lower your leg back down. Repeat with your left leg. Complete 8 reps each leg.
Progression – Hold the position for longer.
Further Progression – Add an ankle weight. Cool Down
Shoulder Stretch
Put your left arm straight out in front of you then bring it across your body at shoulder height.
Use your right hand to squeeze your left arm towards you until you feel a slight stretch around your right shoulder and the back of your upper arm. Hold for 15 seconds. Repeat with the left arm.
Hamstring Stretch
Sit on the edge of a chair, with your back straight and feet flat on the floor. Place your right leg out in front of you, keeping it straight. Place your hands on your left thigh for support.
Bend forwards slightly from your hips, keeping your back straight, until you can feel a slight stretch down the back of the right leg. Hold for 15 seconds. Repeat with the left leg.
Side Stretch
Stand or sit with your feet apart. Reach your right arm up to the ceiling, then lean over slightly to the left. You should feel a slight stretch down the right-hand side of your body.
Hold for 15 seconds. Return to the starting position and repeat with the left arm.
Calf Stretch
Stand with your feet apart holding on to a wall. Step one leg out behind you and bend your front knee, keeping your back knee straight and your heel firmly on the ground. You should feel a slight stretch in the calf of your back leg. If you don’t, move your back foot further away. Hold for 15 seconds. Bring your feet back together again and repeat with the other leg.
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