A Programme Of Low Intensity Isometric Exercises To Facilitate The Return To Normal Life Post-COVID-19.

Are you struggling to get back into regular exercise since recovering from COVID-19; AKA "Long COVID"?

According to advice on returning to exercise published in the British Medical Journal[1],

"Only return to exercise after at least seven days free of symptoms, and begin with at least two weeks of minimal exertion."

This 2 week timeframe of minimal exertion is classed as Phase 1 & 2 (Figure 1). This isometrics programme covers you for this timeframe, and beyond if required.

Figure 1. Returning to physical activity after covid-19. Source: Salman D, et al. BMJ 2021; 372 :m4721 doi:10.1136/bmj.m4721

Muscle Contractions Can Help Facilitate Lung & Tissue Healing.

Muscle contractions during exercise, especially in larger muscles such as the quadriceps, increase the secretion of myokines (Irisin and Semaphorin-3A) in to the bloodstream.

Myokines are cell signalling proteins, similar to hormones, that can play a role in modulating the immune system and have an antioxidant, anti-inflammatory and anti-apoptotic (anti-cell death) role for lung tissue and pulmonary arteries and plays an important role in improving emphysema and quality of life in pulmonary patients[2] (Figure 2).

Figure 2. Healing effects of serum increases of myokines, Irisin and Semaphorin-3A, in pulmonary disease (especially COPD). Source: Mostafa Ghanei, et al. Journal of Exercise & Organ Cross Talk. 2021; 1 (1): 24-28. doi: 10.22034/jeoct.2021.289682.1007

Traditional Exercise Can Be Too Challenging For COVID-19 Recovered Adults.

Lung function can be decreased by as much as 20-30% in COVID-19 recovered adults[3]. This decrease in lung function can result in a difficulty breathing when physically active - even simply walking up a flight of stairs could have one completely breathless!

As a result, performing aerobic exercises or traditional resistance training exercises for recovered patients may be extremely difficult.

Therefore, exercise focused on skeletal muscle with minimal lung involvement should be a priority.

Research shows that isometric exercise training has this feature[4].

A Full Body Programme Of Isometric Exercises.

Isometric exercise appears to aid immune system resilience by reawakening antioxidant defences such as the glutathione system and according to self-reported findings by patients recovered from COVID-19, doing home isometric exercises has a great impact on the speed of return to normal life during post-illness recovery[5].

No special equipment needed, this manual includes 28 different isometric exercises you can do from the comfort of your own home with full written instructions along with full colour photographic demonstrations on how to perform each exercise and includes detailed instructions on how and when to use them.

"Isometric exercise appears to aid immune system resilience by reawakening antioxidant defenses."

These exercises can be performed sequentially from start to finish for a full body routine, or choose one or more of the 4 different body-part sections:

Head & Neck

Upper Body

Trunk & Spine

Lower Body

to break it down into manageable chunks as desired. Due to the low intensity nature of these isometrics, they may be performed on consecutive days if you're feeling up to it.

"Doing home isometric exercises has a great impact on the speed of return to normal life during post-illness recovery."

About The Author.

Ryan Phillips is a highly trained specialist in isometric exercise.

After completing Greg Roskopf's Muscle Activation Techniques® Jumpstart course in isometrics in January 2010, Ryan then went on to further his studies in Muscle Activation Techniques® in Denver, USA to become one of only 3 other Muscle Activation Techniques® Specialists here in the UK.

Over the past decade, Ryan has helped people from all around the world to overcome their pain, tightness and muscle imbalances via both in person and online treatments.

Order a copy of Ryan's EXERCISE PROGRAMME FOR COVID-19 RECOVERED ADULTS and start getting back to normal life today!

A4 Spiral Bound Manual - £47.95 (includes postage to UK only):

eBook Format - £24.95 (downloadable pdf):

A4 Spiral Bound Manual AND eBook (save 20%) - £57.95:

Find out more about Muscle Activation Techniques®.

References:

[1] Salman D, et al. Returning to physical activity after covid-19 BMJ 2021; 372 :m4721 doi:10.1136/bmj.m4721

[2] Mostafa Ghanei, et al. Exercise training and muscle-lung crosstalk: The emerging roles of Irisin and Semaphorin-3A in pulmonary diseases. Journal of Exercise & Organ Cross Talk. 2021; 1 (1): 24-28. doi: 10.22034/jeoct.2021.289682.1007

[3] Long Qiuyue, et al. Follow-Ups on Persistent Symptoms and Pulmonary Function Among Post-Acute COVID-19 Patients: A Systematic Review and Meta-Analysis. Frontiers in Medicine 8 2021 doi:10.3389/fmed.2021.702635

[4,5] Nobari H, et al. Potential Improvement in Rehabilitation Quality of 2019 Novel Coronavirus by Isometric Training System; Is There "Muscle-Lung Cross-Talk"?. Int J Environ Res Public Health. 2021;18(12):6304. Published 2021 Jun 10. doi:10.3390/ijerph18126304

[3]