Hey guys, it’s Mike from The Mayfair Clinic,
we’re doing the second workout in the COPD exercise routine. If you haven’t seen the
first one, I definitely check that out. We’ll put a link to that in the description below
its a little bit more basic and just explains why we’re putting these routines together.
But in a nutshell, one of our family members has COPD. And this is some of the routines
that they’ve been given from the NHS, and at times like this, where there are potential
threats to people’s cardiovascular system, and you’re going to be at home, especially
certain vulnerable groups. These are some exercises that have been recommended to help
people with vulnerable lungs improve their lung function and keep it strong, and therefore
it’s going to apply to you, especially for the foreseeable future. And then even if you’re
risking flu all these things that affect our respiratory tract, these exercises are really
going to be there to help you. So this is a little bit more advanced here some of these
exercises, and if you’re watching this or you’re a slightly younger person able to you
know go and do runs and that sort of stuff, then this may not be for you, but please share
it with an older or more vulnerable family member, that can really benefit from these
exercises, particularly if they’ve got any sort of lung issues or vulnerable from that
from that side of things. So, go through these exercises same as last
time, we’ve got 6 steps here, six workouts here, and I’ll go through them with you guys
and on the board. So the first one, it’s kind of like a squat, it’s gonna get you warmed
up a little bit, and that is going to be sitting to standing, okay so that’s sit to stand.
Now, for different people, this is more or less difficult, we’ve got the chair here,
this chair might be too low for you. If you’re watching this, and you might need a slightly
higher chair. Now you could even use the kitchen work surface if you can perch on it, and then
come up to standing. It’s wherever you start is the most important thing. Not trying to
compare yourself to what I’m doing here, or what other people can do. Now I’ve demo with
this chair. What we want to do is want to be sat down in the chair and all we’re doing
is engaging our core, using our legs, coming up to standing and then pop yourself back
down again, slowly. Coming up again. Now if you can do this by hovering just above the
chair, then that’d be really good. But that’s probably going to be something to work up
towards, rather than something you can do right now. And if you’ve got those cushions
on here to raise the chair, then you’ll be coming down to here and back up again, this
will get you your lungs working, that’s for sure you do as many as you can. Now the same
advice here is true, you’re doing 5 to 25, when I say, as many as you can, if you can
do 3, that’s okay. That’s where you’re starting. That one, we’ll get things working for sure.
Now, the second exercise is going to be working these muscles up here in your arms, and that’s
going to be push ups. And no you’re not going to be on the floor doing these.
Well you might be, but that’s better than most people do. You’ve two options here, number
one, we can do on the wall. So lean against the wall, and we’re coming down, then back
up. We’re gonna be down, and back up. The second option if that’s a little bit too easy
for you, we can use the back of the chair. Make sure the chair is secure. I’ve obviously
put this against the wall so it’s nice and supported. We can lean on that we can go down
and back up. You don’t need to go all the way we’re just looking to get these muscles
working a little bit on this one down and back up. And we’re keeping our core nicely
engaged. Definitely start on the wall variation before you progress on to doing the chair
because that will be a lot more difficult. You need to know your body for these ones
and then progressing on to that chair is an option. But definitely start on the wall one
first and higher up the wall you start, the closer you standing to the wall, the easier
that one is going to be. The next one is going to be working for the
calves. Because again, two variations for this one and I’ll cover both of them. So this
one can stand with the chair there for support. So depends on how high you door ceilings are
and whether you can hold on to them. This is the second best option whereby you hold
on to the chair, and we’re just going up onto our toes and then back down, up onto our toes
and then back down. The other option, which would arguably be a little bit better, is
actually hanging from doorframe here, hold on support it, and then just come up. This
is going to open up your lungs a little bit as well, which is nice. That’s why I say this
is a better variation. When you’re hanging on to this doorframe and then up you come,
and back down. If you can’t or struggle to hold on to the doorframe here, you can always
hold on to the door as well. It’s gonna have the same effects. There’s a few variations
for these these calf pump exercises. Really good one, especially if you’re sat down a
lot during the day, because can we get these moving, which can help with swelling in the
ankles as well. So then we’ll move on to the squat or supported
squat, and this, the mechanics are slightly different here. And I’ll go through that.
Now. There’s another one’s get your whole body
working and this one will be more challenging, again, finding doorframe. So you’ve just done
the calves hanging hopefully from the door and hold on to the doorframe here, get nice
and close to it, you need to have a good grip. We don’t want you falling back or anything
like that. Just come down, back up, come down, and back up. And when you’re doing these,
you go as low as you need to go for as long as you can go. You’ve always got this for
support. So you’re coming down and then back up again. If you can go a bit deeper then
you can do and then back up, keeping your core nice and engaged, nice and strong through
these down and then back up. And then some other variations for squats
you can do later on, but follow with those to start with and go as low as is comfortable
and again, doing so between 5 – 25 reps. When you start this out, you might be stuck at
3 to 5 reps. But as you get better, as your body gets stronger, you’re going to get moving
up in those reps. So that’s really important. Make sure you do try and progress over the
course, of the weeks and months, but don’t worry about making too much progress in the
space of a week because your body needs time to adapt. And especially if your lungs are
more challenged, then you are going to need to give them a little bit more time to remodel
to adapt to change, in response to the exercise compared to the average person. And one thing
with this one, make sure you’ve got some water handy because it will get you moving a little
bit more than you anticipate before you start doing as I’m finding out right now.
So there we go on to the next one. Number five, which I’m writing straight over the
top of that, this is gonna be sidesteps. So it’s gonna really open up the hips a little
bit more. Pretty good one. I’m going to do this one over in sort of a long hall. If you’ve
got a hall or hallway in the house or even just a slightly longer room, we can do this.
So we’re just going to go along to the side, coming out, really trying to stretch those
hips out and keeping with good posture as we’re going along, just go up and back, you
might be three steps, it might be five steps, it might be 10 steps each way, obviously,
that’s going to be limited by how much space you’ve got available, as well as your own
mobility. So take those things into account then I repeat again, it doesn’t matter where
you start, it’s just that you do them, and then you get better over the course of the
weeks, months. And so on, so that’s really important.
And the last one is a bit more of a bonus. And depending on the time of writing this
video, you may or may not be able to do these and
this is going for a walk. And if you’ve got a treadmill in the house, which some people
do or some sort of exercise bike, you can use those. Obviously being back clinic I’m
not as big a fan of an exercise bike because after going for a walk I think walking is
much better for you. We spend enough time sat down especially if you are stuck in the
house. If at the time of shooting of watching this
video, you’re able to pop out of the house and therefore walk around the block or if
you live out of the main cities and you can go around the country then within your personal
limits doing that after you’ve done all of these exercises will be a really nice way
to finish get some fresh air, get some some some air into those lungs, and just finishing
with a little bit of cardio, there’s a bit more of a sustained cardio, so walking around
the block, etc. But that’s a really good way to finish it up may not necessarily be possible,
depending on circumstances but it’s good way to round things off.
So just to recap, we’ve got starting off with that sit to stand using any elevations that
you need to in the way of cushions to help make it a bit easier for your own personal
skill levels. We’ve got the push ups on the wall. If you’re a little bit more challenging
or strong in the upper body, or using the back of the chair, obviously you’ve got different
heights of chairs, but making sure it’s propped up against the wall so it doesn’t slip. That’s
very, very important. And we’ve got those calf raises using the support of a chair,
or a doorframe, which is better because it’s going to open on those lungs. And we’ve got
the squat in the doorframe, so hold on nice and tightly. So you’re good well supported
going down as far as is comfortable for you to go, really feeling the burn in these leg
muscles and that one really get you a little bit out of breath. And then we’ve got the
sidestep going up and down the corridor, or the hallway or even your lounge, front room.
That’s a good one, and then finishing up with that walking. Now if you’ve got equipment
in the house, you can do it in the house. If not, if we’re able to going out around
the block or around the country. If you live in a more favourable area, then then that’s
an option too. So hope you found this video helpful. It’s there just to really help people
that are stuck at home at the moment and aren’t able to do some of the more advanced workouts
that people are throwing around the internet. And then really work on with those lungs in
mind people with a little bit more challenged in the lungs, challenging situations in the
lungs. So hope you found this video helpful. Or if you know it’s helpful for someone maybe
a family member, parent or grandparent, or even a younger family member who’s got a few
difficulties with lungs, asthma, those sorts of things, then please do share it with them.
We hope you found it helpful, found it useful, especially you if you’re doing this routine.
Let us know in the comments below. If you’ve got any questions, we’ll do our best to answer
them and be as helpful as we can. So thanks for watching, guys. See you soon.