Long COVID Self-Management - Warm-Up Exercises

A proper warm-up before your workout gets your blood flowing and prepares your body for exercise. It will raise the temperature in your muscles which will prevent injury when you move on to your stretches. A usual warm-up can be two to five minutes and can be done while sitting or standing. If you have issues with balance or dizziness, you should sit for your exercise program.

• Remember to incorporate your proper breathing technique (pursed lip breathing) throughout the warm-up!
• Remember to listen to your body and know your limits.
• Repeat the warm-up exercises five to ten times.

Shoulder Rolls

1. Sit tall with your feet flat on the floor and spread comfortably apart.
2. Roll your shoulders up, then back, then down, then forward in a smooth, circular motion.
3. Now roll your shoulders in the other direction.
4. Repeat two to four times.

Overhead Reach and Side Bends

1. Raise both arms straight above your head.
2. Slowly drop your right arm and lean to the right. Feel the stretch in your left side.
3. Hold for at least 15 seconds.
4. Go back to your original position with your arms over your head.
5. Then drop your left arm and lean to the left.
6. Repeat two to four times on each side.

Wrist Circles

1. Extend your arms out in front of you.
2. Keeping your arms straight, rotate your wrists in small circles.
3. Do 10 circles to the right, and then 10 to the left.

Chair Push-Up

Note: You need to be in a chair with armrests to do this exercise.

1. Sit tall with your feet flat on the floor and spread comfortably apart.
2. Grip the armrests, and take a deep breath in.
3. Now breathe out as you use your arms to push your body off the chair. (You're not pushing up with your legs.) Straighten your arms as much as you can.
4. Hold for about one second, and then lower yourself back to the chair.
5. Repeat eight to 12 times.

Elbow-to-Knee Exercise

This exercise helps get your heart beating faster.

1. Sit tall with your arms extended above your head.
2. Raise your right knee while you lower your left elbow toward your right knee. They don't have to touch.
3. Now go back to your original position.
4. Raise your left knee toward your right elbow. Then go back to your original position.
5. Keep going back and forth in a smooth rhythm for one minute. Work up to doing the exercise for five minutes or longer.

Knee Extension

1. Straighten and lift one leg, and hold while you slowly count to five. Be sure you don't lock your knee.
2. Slowly lower your leg back down.
3. Repeat eight to 12 times.
4. Do the same exercise with the other leg.

Shoulder Blade Squeeze

1. Lift your arms near the level of your shoulders with your elbows pointed straight out.
2. Bring your elbows back while you squeeze your shoulder blades together. Don't lift or shrug your shoulders as you are squeezing.
3. Hold six seconds.
4. Repeat eight to 12 times.

Ankle Movements

Sit in a chair with back supported or stand tall. With one foot at a time, move your ankle up and down and around in circles. Then draw a letter with your toe on the floor.

Repeat these exercises with your other foot.