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Introduction to Seated Exercises
Categories: Seated, Introductions
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise standing up or moving more vigorously, it is still very important to keep yourself as active as possible.
Sit-to-Stand
Categories: Start Here, Seated, Standing, How To, Exercise
This highly practical and functional exercise strengthens the muscles we need to be able to safely get in and out of chairs, stand up from bed and get on and off the toilet.
Seated Stacked Breathing
Categories: Start Here, Breathing, Seated, Exercise
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.
Seated Pursed Lip Breathing
Categories: Start Here, Breathing, Seated, Exercise
Pursed lip breathing is a technique that makes breathing easier and more effective and can resolve shortness of breath caused by exercise or increased activity.
Seated Back Stretch
This back stretch helps mobilize along the whole length of the spine. It is a seated version of the 'cat/cow' yoga pose.
Seated Calf Raises & Marching
These exercises improve knee and hip flexibility as well as the circulation in your lower legs and can help prevent blood clots.
Seated "Figure Four" Hip Stretch
This stretch can help loosen up muscles in the hip that get tight from sitting for a long time.
Seated Mid & Upper Back Stretch (with a ball)
This stretch can improve the mobility all along the upper and midback, helping with breathing, posture and resolving mid and upper back pain or stiffness.
Seated Neck Mobility & Stretches
Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your posture.
Seated Posture
Improving posture can make breathing easier, help with back and neck pain, enhance our digestion, reduce heartburn and decrease seated stress incontinence.
Seated Torso Twist
Rotation makes our midback more flexible and can decrease stiffness and discomfort in these areas, especially when paired with breathing exercises that further stretch the muscles between the ribcage.
Seated Tripod Position for Shortness of Breath
The tripod position helps get more air in the lungs when you are short of breath and may make it easier to breathe, especially when other breath control techniques are used.
Seated Upper Body Mobility
Increasing chest and shoulder mobility improves posture, breathing ability, and can help resolve neck, upper back and shoulder pain.
Supine Shoulder Flexion
This upper body exercise can improve shoulder flexibility and mobility, and can be easily turned into a strengthening exercise with the addition of weights or weighted objects.
Seated Belly Breaths
Categories: Breathing, Seated, Exercise
Stress and illness can affect how we breathe, impacting our digestion, cardiac and pulmonary function, nervous system and overall health. Luckily, we can control how and where we breathe in our bodies to change this.
Pelvic Proper Toileting Position
Categories: Pelvic, How To, Seated
Learn how to change your toileting position to better relax the pelvic muscles, making it easier to eliminate stool from the body.
"ILU" Self-Massage Technique for Abdominal Discomfort
Categories: Pelvic, How To, Seated
Learn how you can use the "ILU" self-massage technique for bloating, constipation, diarrhea and general abdominal discomfort.