6 Exercises against COPD (Chronic Obstructive Pulmonary Disease)

Nordic walking - walking with spells

6 Exercises against COPD (Chronic Obstructive Pulmonary Disease)


Are you affected by COPD (Chronic Obstructive Pulmonary Disease)? Here are 6 exercises that can help increase chest and chest mobility, as well as provide symptom relief. Exercise should be tailored to your daily routine. Please share. Clinical treatment may be required in combination with training for optimal recovery. These 6 exercises have a particular focus on increasing mobility and flexibility. Feel free to contact us on our Facebook page or Youtube if you have input or comments.

 

In combination with these exercises we recommend that you adapt your daily exercise, for example in the form of customized walks in rough terrain or swimming in a hot water pool. If you already have a proven diagnosis, we recommend that you check with your clinician (physician, chiropractor, physiotherapist or similar) whether these exercises are suitable for you.

 

1. Nordic Walking / Walking with Spells

Nordic Walking is an excellent form of exercise that mobilizes the chest and improves lung function.

Aisles with spells

With Nordic Walking, it is important to follow your own pace and take into account your own health situation. We recommend that you walk at around 50% of what you feel you could push yourself to and that you start with leisurely walks of around 10-20 minutes - before gradually increasing as you feel your form improve.

 

Easy side mobilization in supine position

An exercise that mobilizes the back and stretches nearby muscles. Should be performed with caution and with quiet, controlled movements.

Kneel rolls for the lower back

Starting Position: Lie on your back - preferably on a training mat with a pillow for the headrest. Keep your arms straight out to the side and then pull both legs towards you. Try to relax your upper body as you do the exercise.

execution: Let your knees fall slowly from side to side while keeping your pelvis naturally - make sure both shoulders are kept in contact with the ground. Do the exercise with gentle movements and hold the position for about 5-10 seconds before moving slowly to the other side.

 

3. Arm circles

A mobilization exercise for shoulders, neck and chest.

arm circles

Extend your arms to the side and draw large circles in the air by moving your outstretched arms in increasing circles. Repeat the exercise with 20 repetitions over 2 sets - before drawing the circles the opposite way afterwards.

 


4. Cat-camel exercise

Cat camel exercise

The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.

 

5. Back bend of the neck and thoracic spine 

Sit with your knees under you and put your arms behind you. Then bend the upper back and neck backwards while pulling the shoulder blades together. You should then feel that it stretches between the shoulder blades and towards the transition of the neck. This is a very good exercise for you who are struggling with 'weariness' feeling within the shoulder blades and neck.

Oxygenation Exercise

Hold the exercise for 3 times 60 seconds for maximum effect. Usually 2-3 times a day.

 

6. “Request”

Chest and neck stretching

Stand on your knees and let your body fall forward with outstretched arms. Rest your head against the ground and stretch your arms in front of you until you feel a slight stretch in the transition to the neck and upper back. Performs 3-4 sets of 30 seconds duration.

 

These are fine exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we also "accept" if you can do it every other day.

Tip: Foam roller for more chest movement

Foam roll can be a useful and good tool for mobilizing the joints and muscles of the chest - which in turn promotes better movement in a stiff and sore neck. Good tip for those who need to "dissolve" a bit. For maximum effect we recommend this foam roller (click here - opens in new window) from Epitomy.

 

Relevant product - Foam roller:

Summary:

Here are 6 exercises adapted for those with COPD (Chronic Obstructive Pulmonary Disease). Exercises and exercises that can contribute to more mobility in the chest and thoracic spine. The training should be adapted to the fluctuations of your medical history, daily form and health history.

 

Recommended products for exercise:

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Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

 

Also read: - What You Should Know About Tendonitis

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Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Is it a tendon inflammation or tendon injury?

 

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Also read: - 4 Clothes Exercises against Stiff Back

Stretch of glutes and hamstrings

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via oursFacebook Page or via our “ASK - GET ANSWER!"-column.

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(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

3 deep breathing exercises for stress

breathing

3 Deep Breathing Exercises for Stress


Do you bother with stress and anxiety? Here are 3 deep breathing exercises that can help you reduce stress, anxiety and depression. Feel free to share with someone who needs some help to stress down.

 

Breathing is the only automatic, or autonomous, function that we can override and control ourselves. Those who have been affected by anxiety and high stress know that frequent, rapid inhalation can worsen the condition one is in and make any anxiety attacks significantly worse. By learning to control your breathing, you can take control when you feel that stress or anxiety is beginning to take over - and thus actively reduce stress levels in the body. Good breathing technique can also be very important to reduce chest pain og neck. Yoga can also be a good alternative to counter stress.

 

- The 3 basic breathing techniques

In this article, we have covered the 3 most basic breathing techniques - techniques developed by Dr Richard Brown and Patricia Gerbarg in their book «The healing power of the breath»(Click here or on the picture below to read more about the book)

 

1. «5-technique»

The main principle of their first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to breathe deeply and count to 5, before exhaling heavily and again counting to 5. The authors write that this has an optimal effect on heart rate variation in relation to this being set to a higher frequency and thus is more ready to fight stress reactions.

Deep breath

 

2. Resistance breathing

The second technique described is breathing against resistance. This should make the body relax and go into a more relaxed setting. The breathing technique is performed by inhaling deeply and then exhaling through an almost closed mouth - so that the lips do not have such a large distance and that you have to 'push' the air out towards resistance. The easiest way to perform 'resistance breathing' is by inhaling through the mouth and then out through the nose.

 

3. Moving breathing pattern

In the third breathing technique, the interaction between brain and breathing plays a central role - here you have to visualize that you breathe in to a specific area of ​​the body. For example. when inhaling deeply, you should think that the breath is drawn in towards the left shoulder or right part of the lower back.

Yoga - Scouting dog posture

These are exercises that should preferably be done and exercised on a daily basis for maximum effect. Remember that breathing can be challenging, so be patient with yourself.

 

Tip: Foam roller for more chest movement

Foam roller can be a useful and good tool for mobilizing the joints and muscles in the thoracic spine. Good tip for you who need to "dissolve between the shoulder blades". For maximum effect we recommend this foam roller (click here - opens in new window) from Epitomy.

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here. If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

 

 

Also try: - 8 Natural Advice and Measures Against Dizziness

Crystal sickness - dizziness

Also read: - Low back pain? You should know this!

Ask us - absolutely free!

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 5 Good Exercises Against Sciatica

Reverse bend backrest

 

Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

Popular article: - New Alzheimer's treatment restores full memory function!

Alzheimer's disease

 

 

- Do you want more information or have questions? Ask qualified health care professionals directly through ours Facebook Page.

 

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can get answers to their questions via our free inquiry service about musculoskeletal health problems - completely anonymous if they want to.

 

 

Please support our work by following us and sharing our articles on social media:

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(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

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(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.