After COVID-19

Exercising and being active: Warm-up exercises

Note: If you’re still having trouble doing basic tasks, it might be too early to start exercising. People recovering from COVID-19 may find that exercising too hard can make them very tired or feel worse. Approach exercise gradually and with caution. Talk to your healthcare provider for more advice.

Warming up gets your body ready for exercise and so you don’t get injured. Your warm-up should last around 5 minutes, and at the end, you should feel slightly short of breath. You can do warm-up exercises sitting or standing. If you do your warm up standing, hold on to a stable surface to keep your balance if you need to. Repeat each movement 2 to 4 times.

Shoulder shrugs

Slowly lift your shoulders towards your ears.
Lower your shoulders back down.

Shoulder circles

Keep your arms relaxed by your side or resting on your lap.
Slowly move your shoulders in a circle forward and then in a circle backwards.

Side bends

Start with your body straight and your arms by your sides.
Slide one arm a short way towards the floor, bending sideways.
Come back to standing straight.
Repeat on the other side.

Knee lifts

Lift your knees up and down slowly one at a time. Your foot should come about 10 to 15 cm (3 to 6 inches) off the floor each time.

Ankle taps

If you need to, hold on to a stable chair or surface for support.
With one foot, tap your toes then tap your heel on the ground in front of you.
Repeat the motion with the other foot.

Ankle circles

Using one foot, draw circles in the air with your toes.
Repeat with your other foot.

Current as of: March 23, 2021

Author: Neurosciences, Rehabilitation & Vision Strategic Clinical Network, and Allied Health Professional Practice and Education, Health Professions Strategy and Practice

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This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.

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