Standing Calf Raises & Marching
These exercises improves blood flow, strength and stability in the lower legs and make activities like climbing stairs and stepping over objects easier.
Put one hand on a wall, desk or countertop for support if needed and push through the toes to lift the heels as high as you can. This should be an even and controlled motion both up and down. As it gets easier, try to use less or no support. This exercise improves blood flow, strength and stability in the lower leg.
Now go back to using that support if needed and lift the knees as high as you can, alternating legs each time. Working on raising the knee and foot high up is useful to make things like climbing stairs, getting in or out of the bath, or stepping over something on the floor or sidewalk easier.
Do this without support when you are ready. It’s okay if you sway a little bit as you switch sides, just keep the back straight and try to put the foot back down in the same spot.
People who have survived the novel coronavirus, COVID-19, may have spent many days or weeks in the hospital or have been bedridden at home. They may have other complications from the virus that are making it hard to return to normal life.
Some of the absolute basic exercises that should be performed if you are bed-bound include ankle pumps, heel slides and rolling from side to side to change position. Doing these exercises regularly several times a day will help from developing blood clots, pressure ulcers or bedsores, and contractures (shortened, tight muscles).
Stacked breathing is a technique to increase the size of the breath you are able take in. It can also improve the strength of your voice and your cough, so you can better clear out the lungs, as well as your lung flexibility.