The document provides exercises and a rehabilitation program to help restore movement and quality of life after experiencing COVID-19. It outlines 5 layers of human movement to address, including building strength, turning on the vestibular system, breathing deep, crossing the body, and gaining endurance. The rehabilitation program consists of 3 phases - beginning, building, and being - with exercises in each phase addressing the current activity level and movement layers. Exercises include deep breathing, head movements, cross-body patterns, and walking to strengthen the body systems and support recovery.
We breathe all the time. While a woman gives birth her breathing changes all the time. When a woman has great breathing skills then she is more likely to cope and manage the natural occurring pain of labor contractions.
What about a woman who is having a Caesarean birth? She can use her Directed Breathing skills to control fear or anxiety, pain or excitement and stay involved and engaged in her baby's birth journey.
How does Directed Breathing improve the skills of a Birth Coach? When a father/other actually has the skills to help a woman cope and manage the experience of giving birth then the woman feels great and the coach feels valuable.
Directed Breathing is not just about breathing, it's all about using breath to expand and soften individual parts of the birthing body. This can reduce pain, create space and give focus and just plan fill time by doing something for yourself.
Directed Breathing is one of the very best childbirth skills for the birthing woman and birth coaching dad.
Have you heard the nonsensical statement: 'You breathe all the time and you'll breathe in labour'. Duh! But think about it. Screaming is breathing. Moaning, groaning, crying is all breathing. Shouting, holding your breath, yelling are all forms of breathing. And too many women use all of those breathing patterns.
In reality, it's important to learn really good breathing patterns that you consciously choose to use throughout your baby's birth journey. Yes, that's right. You need good breathing skills and so does your support person or coach.
The basis of learning good breathing patterns comes from understanding that all humans breathe in only 4 ways. There are variations of those 4 ways.
Knowing which of the 4 ways are sustainable (one of the 3 qualities) opens the door of understanding to which variations are adaptable (another of the 3 qualities). Then it's all about 'choosing' to use (the 3rd quality) your good breathing patterns throughout your baby's birth no matter how challenging. The most important 'choice' you'll ever make in your baby's birth is how to use your inhalation to expand inside your pelvis and how to use your exhalation to soften inside your pelvis.
Learn good breathing patterns, adapt them as sensations change and use them to do the work of giving birth no matter how that unfolds.
We breathe all the time. While a woman gives birth her breathing changes all the time. When a woman has great breathing skills then she is more likely to cope and manage the natural occurring pain of labor contractions.
What about a woman who is having a Caesarean birth? She can use her Directed Breathing skills to control fear or anxiety, pain or excitement and stay involved and engaged in her baby's birth journey.
How does Directed Breathing improve the skills of a Birth Coach? When a father/other actually has the skills to help a woman cope and manage the experience of giving birth then the woman feels great and the coach feels valuable.
Directed Breathing is not just about breathing, it's all about using breath to expand and soften individual parts of the birthing body. This can reduce pain, create space and give focus and just plan fill time by doing something for yourself.
Directed Breathing is one of the very best childbirth skills for the birthing woman and birth coaching dad.
Have you heard the nonsensical statement: 'You breathe all the time and you'll breathe in labour'. Duh! But think about it. Screaming is breathing. Moaning, groaning, crying is all breathing. Shouting, holding your breath, yelling are all forms of breathing. And too many women use all of those breathing patterns.
In reality, it's important to learn really good breathing patterns that you consciously choose to use throughout your baby's birth journey. Yes, that's right. You need good breathing skills and so does your support person or coach.
The basis of learning good breathing patterns comes from understanding that all humans breathe in only 4 ways. There are variations of those 4 ways.
Knowing which of the 4 ways are sustainable (one of the 3 qualities) opens the door of understanding to which variations are adaptable (another of the 3 qualities). Then it's all about 'choosing' to use (the 3rd quality) your good breathing patterns throughout your baby's birth no matter how challenging. The most important 'choice' you'll ever make in your baby's birth is how to use your inhalation to expand inside your pelvis and how to use your exhalation to soften inside your pelvis.
Learn good breathing patterns, adapt them as sensations change and use them to do the work of giving birth no matter how that unfolds.
Energy Medicine
The following simple techniques can benefit nearly anyone living in the stress-producing, polluted, naturealien,
energy-scrambling environments that mark our technological progress. I also suggest that you combine
these methods into a “daily energy routine,” and that you use it every day. The daily routine builds positive
habits into your energy field. The techniques are simple yet potent, and they are cumulative.
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
There’s more to employee wellness than what management perceives it to be. For example, the actual “way we work.”
Here at Officevibe we think the way that we work is becoming a bit outdated. We are facing a heavier “mental” workload, that typically requires us to be in front of a computer from the morning to the evening.
Not to mention the fact that we are living in a generation where management demands expedience for every task; This is messing up employee health, employee wellness (both physical and mental), and employee morale.
The mental fatigue that we face is worsened by the fact that we’re sitting down all day and we barely move around.
So, we have compiled a list of stretches that will ease the tension and help you function better and become a little healthier.
Read the full article:
https://www.officevibe.com/blog/infographic-desk-stretches
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
Every one of us is aware of Yoga and its benefits. Mainly we all are focusing on the health benefits of Yoga but it also can improvise our psychological balance and it has the capability of rising internal energy.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
Coping strategies in labour, Helps to copp up with the pain in the labour, with the relaxation techniqiues mentioned, helps to prevent mother from psychological disorders.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
According to the research Yoga flexibility to the body, helps in weight reduction, increases the strength of muscle and tone and many more.
Along with these physical benefits Yoga helps reduce stress, reduce sleep disorder, resolve drug abuse, sleeping disorder, headache and so on.
My vision is to build a healthy, vibrant, and resilient nation. The five pillars of wellness are pure water, organic foods, exercise, sleep, and spiritual life. Live a life of passion and purpose - you can THRIVE, not strive!
Energy Medicine
The following simple techniques can benefit nearly anyone living in the stress-producing, polluted, naturealien,
energy-scrambling environments that mark our technological progress. I also suggest that you combine
these methods into a “daily energy routine,” and that you use it every day. The daily routine builds positive
habits into your energy field. The techniques are simple yet potent, and they are cumulative.
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
There’s more to employee wellness than what management perceives it to be. For example, the actual “way we work.”
Here at Officevibe we think the way that we work is becoming a bit outdated. We are facing a heavier “mental” workload, that typically requires us to be in front of a computer from the morning to the evening.
Not to mention the fact that we are living in a generation where management demands expedience for every task; This is messing up employee health, employee wellness (both physical and mental), and employee morale.
The mental fatigue that we face is worsened by the fact that we’re sitting down all day and we barely move around.
So, we have compiled a list of stretches that will ease the tension and help you function better and become a little healthier.
Read the full article:
https://www.officevibe.com/blog/infographic-desk-stretches
Here is a collection of our Atma yoga Restorative Yoga sets.
Slow deep poses help relieve the effects of chronic stress in several ways.
Visit our Yoga teacher training website for more resources (Power yoga sets, audio lectures) and to take our teacher training.
www.atmayoga.net
Every one of us is aware of Yoga and its benefits. Mainly we all are focusing on the health benefits of Yoga but it also can improvise our psychological balance and it has the capability of rising internal energy.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
Coping strategies in labour, Helps to copp up with the pain in the labour, with the relaxation techniqiues mentioned, helps to prevent mother from psychological disorders.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
According to the research Yoga flexibility to the body, helps in weight reduction, increases the strength of muscle and tone and many more.
Along with these physical benefits Yoga helps reduce stress, reduce sleep disorder, resolve drug abuse, sleeping disorder, headache and so on.
My vision is to build a healthy, vibrant, and resilient nation. The five pillars of wellness are pure water, organic foods, exercise, sleep, and spiritual life. Live a life of passion and purpose - you can THRIVE, not strive!
Yoga can be very beneficial for pregnant women. It helps to breathe and relax, which in turn can help adjust to the physical demands of pregnancy, labour, birth and motherhood. It calms both mind and body, providing physical and emotional stress relief that the body needs throughout pregnancy.
Antenatal exercises are exercises performed by the women in their antenatal period to enhance the circulation and prevent various kind of complications. It also gives a feeling of well being to the women.
Includes exercises that has to be followed by women after post mastectomy. This will make their condition better and increase the body movements easily. Exercise are under in 3 sections based on the duration after surgery.
Posted for beginning yoga students. Yoga should be conducted under supervision of teacher and when necessary with advice of doctor. Watch slide show thoroughly. Consider making notes when questions arise.
EduSparkz Thunder Thursday Concentrate BetterSatish AG
We know that Focus and Concentration play a pivotal role in our decisions and work. Slides talking about it in detail and tips provided for improving your concentrating skills!
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10-15 times in a row. Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
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Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
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2 Case Reports of Gastric Ultrasound
2. 2
The Impact of COVID-19 on Recovery and Rehabilitation
As COVID-19 attacks the body and mind — our rehabilitation efforts aim to restore the whole person, helping you return
to your previous quality of life.
Common impairments of COVID-19 include weakness, fatigue and shortness of breath with activity, and difficulty with
walking and performing daily tasks. When you experience these physical impairments, it can lead to stress, which negatively
effects the mind. Fear and depression can both impact the health of the body.
Early intervention through exercise and activity aimed at treating the whole person will play an important role in the
recovery process and can be started at home during self-isolation.
The Solution: Start Moving
Movement heals the body and is a way to restore the mind and soothe emotions. By engaging in movements that the
human body is already used to, we can begin the process of recovery and healing with exercises and movements.
There are five layers of human movement that repair and optimize the whole person’s health in body and mind.
The Five Layers of Human Movement Are:
Increase muscle strength
Build Strength
The vestibular system controls balance and sensory input from the body and is turned on by
moving our head and eyes
Breathe deeply, filling the lungs up from the bottom to the top
Turn On Vestibular System
Breathe Deep
Engage in crossbody patterns such as crawling, marching or walking
Cross Your Body
Increase tolerance for physical activity and movement
Gain Endurance
Our movement patterns develop during childhood and throughout our
lifetime. Movement patterns depend on the body systems to work well.
Exercises that strengthen the entire person will help the body to repair and
recover. The exercises address these body systems:
• Cardiopulmonary (heart and lungs)
• Neuro-vestibular (balance and coordination)
• Musculoskeletal (muscles and joints)
• Mental/cognitive (brain and thinking)
3. 3
The Method: 3 Phases of Rehabilitation
The following phased rehabilitation program is targeted at one purpose — to help you return to your way of life and enjoy
full health. The program consists of three exercise phases that are simple to complete. The phases contain exercises that
address your current level of activity and the layers of movement. In other words, you can start where you are in any of
these phases:
Beginning
Phase
Building
Phase
Being
Phase
Building
Phase
Being
Phase
• Deep breathing:
sitting and standing
• Deep breathing:
standing and
throughout all
activities
• Head nods: sitting
• Head rotations: sitting
• Rocking in chair
• Rocking to stand
• Rocking on hands
and knees
• Windshield wipers
• Seated cross-crawl
touches/marches
• Bird dog
• Standing cross-crawl
touches
• Bicep curls with
weights with deep
breathing
• Shoulder elevation/
bilateral shoulder
presses with
breathing
• Standing heel raise:
hold on counter,
integrate arms
reaching overhead
when on toes
• Mini squats at counter
with breathing
• Wall pushups
• Cardio: 10 min. • Cardio: 30-45 min.
• Deep breathing: on
back and on stomach
• Humming or singing
• Eye nods: sitting
and looking up and
down, right and left
• Bed rolling
• Cross-crawl
touches in bed
• Cardio: 5 min.
Build
Strength
Turn On
Vestibular
System
Breathe
Deep
Cross
Your
Body
Gain
Endurance
• Yawn to smile
Beginning
Phase
4. 4
PRECAUTIONS
Do not begin exercises if:
• You have a fever
• You have any shortness of breath or difficulty breathing while resting
• You have any chest pain or palpitations (“fluttering” of heart in chest)
• You have new swelling in your legs
STOP exercise immediately if you develop any of the following symptoms:
• Dizziness
• Shortness of breath more than normal
• Chest pain
• Cool, clammy skin
• Excessive fatigue
• Irregular heartbeat
Seek medical help immediately for chest pain, shortness of breath and dizziness that does not resolve with rest or any
change in mental status from your normal capacity.
!
Breathe Deep
Deep Breathing While OnYour Back
Deep breathing restores lung function by using the diaphragm. Breathing through the nose strengthens the
diaphragm and encourages the nervous system to operate in a mode of restoration and relaxation.
• Lie on your back, bend your knees so that the bottom of your feet are resting on the bed.
3 MinutesTotal
1
Minute
BEGINNING PHASE
• Place your hands on top of your stomach or wrap them around the sides of your stomach.
• Close your lips and place your tongue on the roof of your mouth.
• Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread
your fingers apart with your breath.
• Slowly exhale your breath through the nose.
• Repeat deep breaths for one minute.
5. 5
2
Minutes
Deep Breathing While on Stomach
• Lie on your stomach and rest your head on your hands to allow room for yourself to breathe.
• Close your lips and place your tongue on the roof of your mouth.
Humming or Singing
Humming is also calming and soothing, it reduces stress and can help one recover.
• Sit upright on the edge of your bed or in a sturdy chair.
• Place your hands around the sides of your stomach.
• With your lips closed and your tongue on the roof of your mouth, breathe in through your nose and
pull air down into your stomach where your hands are. Try to spread your fingers apart with your
breath.
• Once your lungs are full, keep your lips closed and exhale while humming, making the “Hmmmmmm”
sound. Notice how your hands lower back down.
• Inhale through your nose, and then exhale through your nose while humming.
• Repeat for one minute.
Turn onVestibular System
3 Minutes Total
Eye Nods Up and Down While Sitting
• Sit upright on the edge of your bed or in a sturdy chair.
• Move your gaze up and then down, keeping your head still.
• Repeat for 30 seconds.
Eye Nods Right and Left While Sitting
• Sit upright on the edge of your bed or in a sturdy chair.
• Move your gaze left to right, keeping your head still.
• Repeat for 30 seconds.
1
Minute
1
Minute
30
Seconds
30
Seconds
Bed Rolling
This creates a gentle rotation in the thoracic and cervical spine, opens the rib cage and frees up shoulder
mobility.
• Lie on your back in a comfortable position.
• Look to the right with your eyes.
• Rotate your head to the right.
• Roll your body to the right so that you are on your side.
• Take a deliberate breath or two.
• Look to the left with your eyes.
• Rotate your head to the left.
• Roll your body to the left until you end up on your left side.
• Take a deliberate breath or two before rolling to the right again.
• First the eyes, then the head, then the body.
• Roll from side to side at a relaxed pace for two minutes.
• Breathe in through your nose and pull air
down into your stomach. Try to focus on your
stomach pushing into the mattress as you
breathe.
• Slowly exhale breath through the nose,
repeating deep breaths for one minute.
6. 6
Strength Building
1 MinuteTotal
CrossYour Body
1 Minute Total
Cross-Crawl Touches Laying Down
• Lay down on a firm surface and support your head if needed.
• Start with your arm at your side, or if able, you can start with your arms overhead.
• Take your right hand and touch your left thigh. If able, lift your left thigh up to meet your right hand.
Gain Endurance
5 MinutesTotal
5
Minutes
Endurance Activities
• For five minutes, walk at a pace where you can speak in full sentences.
• The goal is to walk for five minutes without stopping. Initially, you may need to take breaks as
needed until you can walk five minutes continuously. If walking is too difficult, try performing some light
marching in place, holding onto a counter for support if needed.
• Walk 3-5 times per day
1
Minute
Yawn to Smile
• Sit upright on the edge of your bed or in a sturdy chair.
• Reach your arms overhead and create a big stretching yawn.
• Finish by smiling for three seconds.
• Repeat for one minute.
1
Minute
• Release the touch and return your
right hand overhead.
• Take your left hand and touch
your right thigh. If able, lift your
right thigh up to meet your left
hand.
• Release the touch and return to
your start position.
• Work these touches back and
forth, from side to side, for one
minute.
7. 7
Deep Breathing While Standing
• Stand upright and place your hands around the sides of your stomach.
• Close your lips and place your tongue on roof of your mouth.
• Breathe in through your nose and pull air down into your stomach where your hands are. Try to
spread your fingers apart with your breath.
• Slowly exhale your breath through the nose.
• Repeat deep breaths for one minute.
Turn onVestibular System
3 MinutesTotal
Head Nods: Looking Up and Down While Sitting
This strengthens the body from the center.
30
Seconds
1
Minute
Breathe Deep
2 MinutesTotal
Deep Breathing While Sitting
• Sit upright on the edge of your bed or in a sturdy chair.
• Place your hands around the sides of your stomach.
• Close your lips and place your tongue on roof of your mouth.
• Breathe in through your nose and pull air down into your stomach where
your hands are. Try to spread your fingers apart with your breath.
• Slowly exhale your breath through the nose.
• Repeat deep breaths for one minute.
1
Minute
• Sit upright on the edge of your bed or in a sturdy chair.
• Close your lips and place your tongue on the roof of
your mouth.
• Inhale through your nose and look up with your eyes,
then lift your head up as far as you comfortably can.
• As you exhale through your nose, look down with your
eyes and lower your chin towards your chest.
• Try to match the movement of your eyes and head to
the rhythm of your breath, nodding your head up as
you inhale and lowering your head down as you exhale.
This should be a relaxed, easy breath.
• Repeat for 30 seconds.
BUILDING PHASE
8. 8
1
Minute
Rocking to Stand
This develops overall coordination in the body as it strengthens the legs.
• Sit upright on the edge of your bed or in a sturdy chair.
• Fix your gaze on an object directly in front of you and level with your eyes.
• Keeping your gaze fixed and your head level with the horizon, inhale and lean back in your chair.
• Exhale and lean forward and stand up.
• Sit back down.
1
Minute
Head Nods: Looking Left and Right While Sitting
This engages the core and neck muscles.
• Sit upright on the edge of your bed or in a sturdy chair.
30
Seconds
Rocking in Chair While Sitting
This turns on the vestibular system and creates a strong, reflexive relationship between the core and neck
muscles. Rocking also calms and soothes emotions, it can help a person enter a mode of restoration and
relaxation or bring them out of panic mode.
• Sit upright on the edge of your bed or in a sturdy chair.
• Fix your gaze on an object directly in front of you and level with your eyes.
• Keeping your gaze fixed and your head level with the horizon, inhale and lean back in your chair.
• Close your lips and place your tongue on the roof of your
mouth.
• Look to the right with your eyes and rotate your head to the
right as if to look behind your right shoulder.
• Look to the left with your eyes and rotate your head to the left
as if to look behind your left shoulder.
• Rotate your head as far as your neck will comfortably allow
without causing pain.
• Repeat for 30 seconds.
• Inhale, lean back.
• Exhale, lean forward and stand.
• Repeat for one minute.
• Exhale and lean forward towards
the object.
• Inhale as you lean back, exhale as
your rock forward.
• You are essentially rocking back
and forth while your eyes stay
fixed on an object straight in front
of you.
• Repeat for one minute.
9. 9
1
Minute
Strength Building
2 MinutesTotal
Seated Cross-CrawlTouches
• Sit upright on the edge of your bed or in a sturdy chair.
• Reach your arms up overhead.
• Take your right hand and touch your left thigh. If able,
lift your left thigh up to meet your right hand.
• Release the touch and return your right hand overhead.
• Take your left hand and touch your right thigh. If able,
lift your right thigh up to meet your left hand.
• Release the touch and return your left hand overhead.
• Work these touches back and forth, from side to side.
• Repeat for one minute.
CrossYour Body
1 MinuteTotal
1
Minute
Breathing Bicep Curls
• Grab two cans of soup, water bottles or 1-2 pound dumbbells.
• Sit upright on the edge of your bed or in a sturdy chair.
• Hold your cans by your sides with your elbows straight.
• Inhale through your nose and try to pull air down into your
stomach.
• As you exhale through pursed lips, curl the cans up towards
your shoulders.
• Once the cans are as high as you can curl them, slowly lower
the cans as you inhale through your nose.
• Try to match your breath with the motion of your arms.
• Exhale as you curl up, inhale as you lower the arms down.
• Repeat for one minute.
1
Minute
Breathing Shoulder Press
• Start without any weight, but if this is too easy, hold water bottles
or two 1-2 pound dumbbells.
• Sit upright on the edge of your bed or in a sturdy chair.
• If using cans or weights, hold them level to shoulders.
• Close your lips and place your tongue on the roof of your mouth.
• Inhale through your nose and pull air down into your stomach.
• As you exhale through pursed lips, press the cans straight up
overhead.
• Once the cans are overhead, slowly lower the cans back down as
you inhale through the nose.
• Try to match your breath with the motion of your arms.
• Exhale as you press up, inhale as you lower the cans down.
• Repeat for one minute.
10. 10
Gain Endurance
10 MinutesTotal
10
Minutes
Breathe Deep
1 Minute Total
1
Minute
Turn onVestibular System
3 Minutes Total
Rocking On Hands and Knees
This activates the vestibular system, restores the reflexive posture of
the spine and integrates all major moving joints of the body through
coordinating rhythmic movement. Rocking also soothes the emotions
and helps one enter a mode of restoration and relaxation.
• Get on your hands and knees (this can be done on a bed).
• Hold your head up and fix your gaze on the horizon.
• Close your lips, place your tongue on the roof of your mouth, and
breathe through your nose.
• While keeping a “proud chest” rock back towards your feet. Rock
back as far as you comfortably can without dropping your head or
rounding your back.
• Then rock forward until your weight is back over your hands.
• Rock back and forth at a relaxed pace for two minutes.
Deep Breathing While Standing
• Stand upright and place your hands around the sides of your stomach.
• Close your lips and place your tongue on roof of your mouth.
• Breathe in through your nose, pulling air down into your stomach where your hands are. Try to spread
your fingers apart with your breath.
• Slowly exhale breath through nose.
• Repeat deep breaths for one minute.
2
Minutes
BEING PHASE
Endurance Activities
• For 10 minutes, walk at a pace where you can speak in full sentences.
• The goal is to walk for 10 minutes without stopping. Initially, you may need to take breaks as
needed until you can walk 10 minutes continuously.
• Walk 2-3 times per day.
11. 11
Standing Cross-CrawlTouches
• Stand up straight.
• Close your lips, place your tongue on the roof of your
mouth, and breathe through your nose.
• If able, lift your left knee up and touch it with your right hand,
and then lift right knee up and touch it with your left hand.
If you have the mobility, touch your right elbow to your left
knee and your left elbow to your right knee.
• Work this slowly from side to side, touching opposite limbs
together, for one minute.
Bird Dog
This coordinates opposing limbs to move together. Crossbody patterns strengthen the entire nervous
system and tie the body together by creating a reflexively strong center.
CrossYour Body
2 MinutesTotal
• Get on your hands and knees (this can be done on a bed).
• Hold your head up and fix your gaze on the horizon.
• Close your lips, place your tongue on the roof of your
mouth, and breathe through your nose.
• While keeping a “proud chest” lift your right arm and your
left leg up and apart from each other. Then lower them
down together.
• Lift your left arm and your right leg up and apart from each
other. Then lower them down together.
• Work this back and forth, from side to side, at a relaxed
pace for one minute.
1
Minute
1
Minute
Windshield Wipers
Windshield wipers are a form of rolling. They create a gentle rotation in the thoracic and cervical spine. This
motion opens the rib cage and frees up shoulder mobility.
• Lie on your back and place your arms perpendicular to your body.
• Close your lips and place your tongue on the roof of your mouth, and breathe through your nose.
• Bend your knees and pull your knees up towards your chest (your feet will be in the air).
• Look to the right with your eyes and head and then rotate your legs over to the right. Try to keep your
shoulder blades on the floor.
• Look back to the left with your eyes and your head and then rotate your legs over to the left. Keep your
knees pulled up towards your chest as you rotate your legs over.
• Work this motion from side to side at a relaxed pace for one minute.
1
Minute
12. 12
1
Minute
1
Minute
Strength Building
3 MinutesTotal
Standing Heel Raise
• Stand up straight and place your hands on a countertop for balance.
• Close your lips and place your tongue on the roof of your mouth.
• Breathe in through your nose and lift your heels off the ground
(stand on your toes).
• Exhale through your nose and lower your heels back down to the
ground.
• Try to match your breath with the motion of your feet. Exhale as
your heels lift up, inhale as your heels lower down.
• If you have the balance and ability, let go of the countertop and lift
your arms overhead as you lift your heels off the ground and lower
arms as your heels come back down to the ground.
• Do this for one minute at a relaxed pace.
1
Minute
Breathing Mini-Squats
• Stand up straight and place your hands on a countertop for balance and support.
• Close your lips and place your tongue on the roof of your mouth.
Wall Pushups
• Stand about three feet away from a wall and face the wall.
• Place your feet shoulder-width apart.
• Lean forward, placing your hands on the wall, shoulder-
width apart.
• Close your lips and place your tongue on the roof of your
mouth.
• Breathe in through your nose and, bending your elbows,
lower your chest towards the wall.
• Exhale through your nose and push your body away from
the wall.
• Try to match your breath with the motion of your pushup.
Inhale as you lower yourself to the wall, exhale as you push
yourself away from the wall.
• Repeat for one minute.
• Breathe in through your nose and try to pull air down
into your stomach.
• Exhale through your nose and squat down to a
comfortable level. Keep your heels down and keep your
knees behind your toes as you lower down.
• Slowly stand back up and inhale through your nose.
Squeeze your buttock muscles as you stand up.
• Try to match your breath with the motion of your
squat. Exhale as you squat down, inhale as you stand up.
• Repeat for one minute.
13. 13
Gain Endurance
30-45 MinutesTotal
30-45
Minutes
Endurance Activities
• For 30-45 minutes, walk at a pace where you can speak in full sentences.
• The goal is to walk at least 30 minutes without stopping. Initially, you may need to take breaks
as needed until you can walk at least 30 minutes continuously.
• Start by walking on flat surfaces. As you progress and gain endurance, try challenging yourself by walking
on hills and inclines.
• Walk five times per week.
Need more help recovering
from COVID-19?
Whether a new or existing Johns Hopkins patient, you have the option to
have a video appointment (telemedicine) with a Johns Hopkins Rehabilitation
Network provider. If you do not have a referral for care, that is okay. Our
outpatient clinics are open and our providers are ready to help you. After a
telemedicine evaluation, our providers will determine whether an in-person
visit is needed or if appointments can continue by video or phone.
To learn more about telemedicine, visit
hopkinsmedicine.org/telemedicine.
References
Zaho, H.M., Xie, Y.X., Wang, C. (3.2020). Recommendations for respiratory rehabilitation in adults with COVID-19. Chin
Med J. Epub head of print.
Thomas, P. et al. (3.2020). Physiotherapy management of COVID-19 in the acute hospital setting. Recommendations to
guide clinical practice. Version 1.0.
Spruit, M., Singh, S., Garvey, C., et al. (2013). An official American Thoracic Society/European Respiratory Society
statement: key concepts and advances in pulmonary rehabilitation. Am J Respir Crit Care Med. 188(8): e13-e64
Anderson, T., Neupert, G. (2015). Pressing Reset, Original strength reloaded. A FrontLife Publication LLC.
Couck De, M., et al. (2019). How breathing can help you make better decisions: Two studies on the effects of breathing
patterns on heart rate variability and decision-making in business cases. International Journal of Psychophysiology. https://
doi.org/10.1016/j.ijpsycho.2019.02.011
Weitzberg, E., Lundberg, J.O. (2002). Humming greatly increases nasal nitric oxide. American journal of respiratory critical
care medicine. 166(2): 144-5.
14. 14
Contributing Authors
Jennifer Zanni, PT, DScPT
Board Certified Specialist in Cardiovascular and Pulmonary Physical Therapy, Johns Hopkins Rehabilitation Network
Peiting Lien, PT, DPT
Board Certified Specialist in Neurological Physical Therapy, Johns Hopkins Rehabilitation Network
Ken Johnson, PT
Director of Outpatient Rehabilitation Therapy Services at Johns Hopkins Hospital and physical therapist at Johns Hopkins
Rehabilitation Network
Tim Anderson
Author and Co-Founder, Original Strength System
Dani Almeyda, MS
Author and Education Director, Original Strength Institute
To learn more about the Johns Hopkins Rehabilitation
Network, please visit hopkinsmedicine.org/pmr
