All right everybody my name is Carol Blair I am in the cardiac pulmonary rehab department
at crystal St. Michael we're going to give you some techniques that you can use at home to
continue your exercise at home and the first thing we're going to do is demonstrate some stretching
techniques and for you pulmonary patients we're going to show you how to incorporate
the breathing techniques the diaphragmatic and personally breathing technique that you
can use while you're doing your exercises and it's not going to hurt everybody to use the
breathing techniques it's just going to help boost up your oxygen level and then we'll give
you some ideas about some aerobic exercise that you can do at home in your home if you would if
you need to first I'm going to demonstrate the diaphragmatic impersonate breathing technique
that you can use while you exercise to focus your oxygen or water when you breathe in you
should breathe in through your nose so that you can filter warm and you meant by the air that
enters your lungs as you breathe in you want to put your belly out and if your belly was filled
with air so you're going to go like this and then when you go out you're going to tighten
your lips as if you were blowing out birthday candles and that goes like this and your stomach
will automatically go back down as you blow out so you don't have to force it down when you're doing
the stretching techniques you always breathe in first and then blow out during the exertion and
that will help keep your oxygen level built up we're starting out with five repetitions
and that's what we're going to do today Brooke is going to demonstrate the diaphragmatic and
personally breathing technique while you're doing the stretches so we're going to start
with the neck rolls and we're going to breathe in first and then we're going to blow out as we
go back and forth with our chin along our chest like a pendulum run do five repetitions on that
and y'all can just kind of follow along with her
you can build up to 10 repetitions on the stretches
Okay now we're going to do head side to side we're going to tilt our head straight over ear to
shoulder coordinating those breathing techniques will help keep that oxygen level build up.
Okay now let's shake our head no we're going to breathe in first
and then blow out while we go she into shoulder.
On the stretches we're going to start out with the head and work our way down to the toes.
Okay now we're going to do shoulder shrugs breathe in first and then
blow out as you strike your shoulders towards your ears.
Okay now we're going to do the elbow circles let your hands up by your
shoulders and make a big circle with your elbows going one direction first
a few times and then going back to the other direction lubricating that shoulder joint.
Go back the other way.
Okay now we're going to do reach for the ceiling where you did first and
then blow out as you go up towards the ceiling.
Okay now we're going to do the trunk twist hands on your hips breathe in
first blow out while you go from one side to the other turning your upper torso.
Okay now we're going to do the sidebands we did through your nose first blow it out as you go over
your head with one arm as far to the side as you can and then we're going to go to the other side.
And you can do a lot of these stretches sitting in the chair you need to on the
leg stretches it's a good idea to get behind a chair and hold on for balance we're going
to do inner thigh stretch now and Britt's going to hold onto the back of the chair
spread your legs as wide as you can get them lierre feet off the sit direction keep your
feet planted body facing forward go down as far as you can with one knee and keep the
other leg strength you'll feel it stretching on the inner thigh of the straight leg then
you just give it back and forth and remember to coordinate your breathing with your techniques.
You can't eat that's fine okay now we're going to do the bit mean toe
touches you don't bend your knees a lot just take the lock out of them
breathe in first and then blow out as you go towards the floor.
Okay last stretch is called our calf stretch you're going to take a big step
toward the chair toes are pointing the same direction heels on the floor bend the front
knee towards the chair and keep the back leg straight you'll feel it stretching in
the back cap we'll do five on each leg and then we'll be finished with the stretches.
Okay switch to the other leg toes pointing the same direction heels on the floor.
Okay that's it prayer stretches now you're kind of getting warmed up a little bit we
would like to show you some modified leg stretches that you can do sitting in the
chair if you need to do the sitting the first one is going to be on the inner thigh stretch
you're going to spread your legs real wide and let your feet just kind of be
out and take a deep breath and then blow out as you go down in between your legs.
You'll be sitting kind of towards the edge of your seat.
Okay now we're going to do the toe touches just put your feet straight
out in front of you still sitting towards the edge of the seat but
not too far in means breathe in first and then blow out as you go towards your toes.
You know on the cat stretches what you're gonna do is point your feet as far out in
front of you as you can and then flex them as far towards you as you can on
the Flex is where you're gonna feel the cat stretching in back point and flex.
And those are our modified sitting stretches the rest of the stretches you can do in the
chair as well but for the leg stretches you kind of have to get towards the edge of your
seat now we're going to do the weight lifting techniques we're going to start out with our
palms facing forward we're going to do the palms forward curl inhale first and then blow out on
the lift we'll do five repetitions today you can build up to 15 repetitions on the ways.
Okay now we're going to do the military press we'll start out up at your shoulders breathe in
first and then blow out on the lift go all the way up with your hands and back down.
Now we're going to do arm abductions hang your arms down to your side
breathe in first then blow out as you lift up even with your shoulders and back down.
Okay now we're going to do palms backward curls just face your palms a different direction.
Breathe in first and then blow out as you curl up to your shoulders and back down.
Okay elbow extensions are going to lean forward slightly take your arms and go as
far back behind you as you can don't use your back muscles just use your arms to go back.
Next one is the forward arm raises gonna start out with your arms down .
Breathe in and then blow out as you go up level with your shoulders back down.
Okay now we're going to do the thumbs forward curls different
hand position breathe in blow out as you live.
Okay now we're going to do the side bends just hang your arms down feet slightly
apart and you're going to go straight over to one side and then the other.
Our last weightlifting technique is called the butterfly you're going to
raise your arms up like a bowl post breathe in and then go out and in.
Okay that's our weightlifting routine you can modify if you don't have any weights per se at
home you can modify that by getting you like a sack of potatoes or take a grocery bag and put
some rocks or something in it to wear it you have enough weight that feels you can feel the
resistance with you can be innovative and come up with your own weights like canned goods or bottles
of water or if you want more weight you can go with the bottles that have the handles on them
and you can hold on to the handles and use them as weights we want to make sure you're getting your
cardiovascular exercise at home and you can do it in various ways you can do marching in place sit
in the chair and do leg lifts and arm exercises do some chariots you can do gardening you can go
walking outside when the weather permits dancing anything that you can do to get your heart rate
up and you want to do it for the length of time that's going to be beneficial to you
cardiovascularly and that would be like 30 to 45 minutes non-stop at a moderately vigorous pace and
one said it doesn't matter how you keep that heart rate up as long as you get it up and you keep it
up there for an extended period of time and Brooks can give you some ideas and some things that you
can google that will give you some free exercise techniques to use at home as well so basically if
you can get on Google really all you have to do is Google any kind of thing that you can think of
that you're comfortable with doing or you can pull up numerous exercises that are free for you to do.
Aerobic exercises at home if you type in chair aerobic exercises it pulls up a list of all
different exercises and you can watch them first if you want and then try to follow along there's
also the walking by Leslie Simpson that is free it's completely free it's it's basically kind
of walking in place but it helps you get your heart rate up and it's very good I wrote the
texture song and it's faith so just make sure whatever you do you're comfortable with doing
it but anything you can think of they even have senior aerobic exercise that you can
top in exercises at home chair yoga something that will just help you to stay active during
this time yeah we want you to do this on most days of the week three days a week is the bare
minimum you want to probably try to do it Monday through Friday or at least every other day and
that's the cardiovascular exercise weightlifting you don't have to do that every other day but as
far as aerobic you won't try to get most days of the week in for that as far as frequency go.