Five Tips for Easy Pulmonary Rehab at Home!

Top Five Stretching Exercises for Pulmo Rehab

1. Shoulder Stretching

1. Sit comfortably on an exercise mat or any comfortable surface.
2. Place one arm across the body
3. Gently pull on your elbow with the opposite hand till a stretch is felt
4. Repeat this for both the shoulder

2. Trunk Stretching

1. Sit on a chair or an exercise mat comfortably
2. Place your hands on the opposite shoulders and hold tightly
3. Begin twisting your trunk from right towards the left till a stretch is felt in the upper body
4. Twist from left towards the right for the next step
5. Twist from left towards the right for the next step

3. Calf & Heel Stretch

1. Stand comfortably on an exercise mat and keep a chair in front of you
2. Hold on to the chair tightly and begin raising the back of your heel
3. Raise slowly to the point where you feel a stretch in the arches of your heels and calves
4. Slowly bring your heels down till they are flat on the surface again
5. Repeat this process (avoid stretching it to a point where you feel pain)

4. Chest Stretches

1. Sit or stand on an exercise mat or flat surface depending on your comfort level
2. Raise your hands in the front, keeping them at a right angle to your shoulders
3. Cross your hands in the front and keep crossing till you feel a stretch in your chest
4. Bring your hands back to the original position
5. Continue this exercise for a few sets (avoid stretching too much if you feel pain or discomfort)

5. Toe Touching

1. Sit comfortably on an exercise mat or any other comfortable surface
2. Straighten out your legs and sit upright
3. Stretch your hands out to touch your toes without bending your knees
4. You might feel a stretch in your thighs, knees, and hamstring
5. Continue this for a few rounds everyday

1. Improving your Sleeping Position

Improper sleeping can increase the stress on the chest muscles and make it difficult to breath. You can:

• Sleep on your side with a pillow between your legs and elevating your head using a pillow
• Lie on your back with a couple of pillows under your head and elevating your knees with another couple of pillows

2. Diaphragmatic Breathing

• Sit comfortably in a chair with your body in a relaxed position
• Place your left hand on your stomach and right hand on your left shoulder
• Breathe in slowly through your nose
• Tighten your stomach muscles and breathe out from your mouth while pursing your lips
• Concentrate on the exhaling rather than the inhaling
• Repeat this process for about five minutes

3. Lifestyle Changes

Lifestyle changes can help reduce shortness of breath and keep it to a minimum.

• Quit smoking or the consumption of tobacco
• Avoid exerting yourself
• Avoid climbing stairs
• Exercise daily and maintain optimum body weight
• Eat well and avoid eating junk foods
• Avoid exposure to allergens, dust, or pollens
• Follow your treatment plan without skipping a step

1. Standing Mountain Pose

Known as the parvatasana in Sanskrit, it is one of the oldest ones in the book. Here’s how to do it.

• Go down with your stomach facing downwards and your feet and palms flat on the ground
• Slowly begin raising your buttocks towards the top making a mountain like shape with your body
• Keep your legs, arms, and torso straight at all times
• Stretch only to the point where you do not feel any pain
• Go down again slowly and repeat this pose 10-12 times in one set

2. Standing Back Bend

• Begin by standing straight on a yoga mat or any other comfortable surface
• Raise your hands high in the air and keep them straight
• Begin bending towards the back from your hip while keeping your legs fixed
• Take your head and arms back as much as you can, feeling the stretch in your spine
• Come back slowly to the original position
• Repeat the same for 10-12 times while stretching only till the point you feel no pain

3. Breathing Exercise

One of the primary breathing exercises, anulom vilom basically is inhaling and exhaling.

• Sit comfortably on a yoga mat and keep your body relaxed
• Begin by placing your right thumb and close your right nostril
• Begin by placing your right thumb and close your right nostril
• Hold your breath for a second, and then release from your right nostril
• While exhaling, keep your left nostril closed with one of your fingers
• Repeat this for 2-5 minutes for one set