COVID-19 Recovery Clinic
Man holding small dumbbells

Exercise Program Instructions

General Instructions

  • The program consists of four phases, with eight exercises each. The eight exercises in each phase are the same, but the amount of time you will spend exercising will increase as you progress.
  • If you do not have a pulse oximeter, listen to your body. If you can talk during exercise, you are most likely not overexerting. If it is difficult to talk, then stop to take a break. Log your RPE.
  • If you have Pulse Oximeter, use it to monitor your oxygen level and heart rate while you perform all exercises. Your goal is to complete each exercise of each phase with your oxygen level never dropping below 88% so check it often during the exercise program. Stop if it drops below 88%, and contact your physician or physical therapist. Log your oxygen level and heart rate.
  • Perform all exercises with a phone nearby, or when someone else is in the home, in the event that you do not respond well and develop symptoms.
  • Required equipment for this exercise program below includes:
    • Incentive spirometer
    • Chair
    • Stabilizing surface to support your balance, such as a table, countertop, or dresser
    • Pulse oximeter (if you have it)
  • If you have any questions or concerns, please consult with a physician or physical therapist at any point. We are here for you!

Exercise Program Guide

Exercise Phases

Phase 1

  • Complete each exercise and rest in-between each exercise.
  • Perform this circuit of exercises from start to finish one time, but repeat the circuit up to four times per day.
  • As a suggestion, perform one set of exercises separated by a time period of 2-3 hours between each set, for a total of four times per day.
  • Perform this for 7 consecutive days.

Phase 2

  • Complete each exercise and rest in-between each exercise.
  • Perform this circuit of exercises two times, up to 2 times per day.
  • As a suggestion, perform one set of exercises in the morning and one in the afternoon, for a total of two times per day. Perform this for 3 consecutive days.
  • On the fourth day of this week, take a rest from the exercise program.

Phase 3

  • Complete each exercise and rest in-between each exercise, as prescribed.
  • Perform this circuit of exercises three timesconsecutively, up to 2 times per day. As a suggestion, perform one set of exercises in the morning and one in the afternoon.
  • Perform this for 3 consecutive days.

Phase 4

At the end of 2 weeks, you may proceed to performing the YouTube videos presented listed below:

Step-By-Step Exercise Descriptions

Diaphragmic Breathing (1 minute)

  • Lie on your back with your head on a pillow and a pillow under the knees, or with bent knees.
  • Put one hand on your chest and one hand on your belly. Breathe deeply through your nose, allowing your chest and belly to expand, and out through your mouth.
  • Perform for 1 minute. Then rest for 30 seconds.

Incentive Spirometer Exercise (5 minutes)

  • Sit as tall as you can, with your shoulder blades pinched back and your chest out.
  • Breathe out completely, then with an incentive spirometer, slowly breathe into your maximum inhalation, and slowly breathe out.
  • Perform for 1 minute. Then, rest for 30 seconds.

Sit-to-Stand Squats (30 seconds)

  • Start by scooting toward the front of the chair.
  • Next, lean forward at your trunk, reach forward with your arms and rise to a standing position. Lower your arms as you stand up. Use your arms as a counter-balance by reaching forward when sitting down.
  • Repetitively stand up and sit down for 30 seconds at a comfortable pace. Rest in a seated position for 30 seconds.

Standing Marching (30 seconds)

  • While standing, draw up your knee with control, pause with your knee in the air for 2 seconds, then set it down and then alternate to your other side.
  • Use one arm or both arms for support, if needed for balance and safety.
  • Continue alternating each side continually for 30 sec. Rest in a seated position for 30 seconds.

Seated Arm Reaches (30 seconds)

  • In a seated position, begin by positioning your arms like the picture on the left, with your thumbs next to your opposite front pockets.
  • Bring your arms up and across your body, turning your palms towards your face while slightly arching your back. End with your thumbs pointing backwards.
  • Return your arms to the starting position and repeat.
  • Continue this movement for 30 seconds. Rest for 30 seconds.

Standing Heel Raises (30 seconds)

  • While standing, raise up on your toes as you lift your heels off the ground as high as you can.
  • Pause for 2 seconds. Lower your heels to the ground with control. Continually repeat this full motion, up and down for 30 seconds.
  • Rest for 30 seconds.

Sidestepping (30 seconds)

  • Stand straight. Take a lateral step to one side. Follow with your other leg. Maintain your balance. Maintain proper posture and breathing.
  • Repeat for the length of your counter or dresser, or about 5 steps to one direction. Repeat going in the other direction.
  • Continue sidestepping back and forth for 30 seconds total. Rest for 30 seconds.

Wall Pushups (30 seconds)

  • Start with your hands on the wall and elbows and trunk straight.
  • Slowly bend your elbows, lowering yourself towards the wall. Then slowly push away from the wall. Your hands should never be higher than the level of your shoulders.
  • Repeat this exercise for 30 seconds. Rest for 30 seconds.

Additional Helpful YouTube Video Links

These videos provide additional general exercise suggestions that may be helpful forsome patients. Please use discretion when performing these exercises on your own.

Please do not proceed if you experience shortness of breath, chest pain, palpitations, exhaustion, or dizziness/lightheadedness, and consult with a physician or physical therapist for further guidance.