Breathing exercises, gentle body oscillations in the lotus position will help patients recover their breathing and relax their spirits after Covid-19.
Many Covid-19 patients, whether mild or severe, share with their doctors that they still have symptoms of shortness of breath, weak muscles, and mental instability ... tormented many months after testing negative for the virus.
After recovering from Covid-19, patients need time and appropriate care to recover, including nutrition, exercise, and medication. The doctor instructs one method of which is to practice yoga - qigong with just a simple posture of sitting lotus.
Specifically, the patient sits cross-legged, feet crossed, soles facing up. If not, sit with half a lotus (aligned with a single). Put your hands on your knees, straighten your back, and start breathing.
At this time, the patient inhales as much as possible, arches his back as much as possible, keeps his larynx slightly open (by taking more inhalations), and at the same time swings his body back and forth 2-6 times. Next, exhale by twisting your torso, looking back to the right or left, pushing out all the air in your lungs. Then repeat the same.
Patients should practice this movement twice a day, morning and afternoon. Each time 15-30 minutes, ranging from 2-6 depending on strength, maybe more. The number of oscillations when you first practice should be less, when you get used to it, you will fluctuate more, do from 6-10 breaths.
Dr. Vu instructs the movements in breathing exercises, in turn from left to right, keeping the larynx open; Move your torso back and forth 2-6 times (middle image) and exhale by twisting your torso to the left or right.
According to the doctor, this movement is very simple, has the advantage that the patient keeps active, can practice on his own, is not afraid of falling, is suitable for weak people, does not need to use any additional exercise equipment. However, patients whose health is too weak, cannot sit firmly, have arthritis of the lower extremities in the acute stage... should not or limit performing this exercise.
Practicing breathing in the lotus position makes the spine straight and relaxed, which is a favorable condition for breathing, helping Covid-19 patients increase their breathing capacity. In addition, sitting lotus is a position to help focus and stabilize the mind (so sitting in meditation or sitting in this position). Lower limb joints are also stretched, increasing muscle strength. Blood circulation warms the entire spine, sympathetic and parasympathetic nerves work well, thereby improving health.
Some patients find it difficult to keep the larynx slightly open, but it is important to try to do it correctly because this is the central part of the movement. It is necessary to breathe properly to increase respiration, bringing air deep into the bottom of the lungs. In order to properly hold the larynx, it is necessary to distinguish between holding the larynx and holding it closed. Keeping the larynx slightly open, the neck cavity is concave, the muscles of the chest and abdomen always keep the tension. If you hold your breath to close the larynx incorrectly, the hollow of your neck will be full, your chest and abdominal muscles are not tight, and you will feel an increased pressure in the head area.
The patient can not hold much breath, can be done more simply as follows: when the oscillation begins, inhale always. During the process of oscillation, the body is still continuously inhaling, when the oscillation ends, exhale (if exhaling, inhaling is wrong). Thus, keeping the principle of breathing "keep the larynx open". If you have practiced for a long time, you are familiar with the way of breathing, the respiratory muscles of the chest and abdomen are strong, you can inhale first and then continue to hold the breath while oscillating.
In case the patient is unable to sit cross-legged lotus flower, it can be changed by folding the front and rear legs normally; folded on one leg on the lower leg; or folded with two legs hidden at the bottom, depending on the condition.
The standard lotus position is like sitting cross-legged, when you first sit down, it will hurt, the blood will be difficult to flow, causing numbness in the legs, but sitting in the right posture will bring the best effects, gradually the blood and nerves will work again and again. good in any position. If you can sit on this lotus flower, the patient can keep the body very firm and feel it when it fluctuates.
"Doing yoga - qigong takes time to change, if there is less damage, it will recover quickly, if it is more, it takes more time, but one thing is for sure, there is a better change," said the doctor.
Therefore, the doctor recommends, for the exercise to be effective, the patient needs to practice regularly, not a lot. Practice is all about patiently practicing for a long time, weeks, months, even a lifetime to have good health. If each exercise lasts 1-2 hours or more, or is lazy to practice, sometimes it will make the body tired, difficult to have the expected effect.
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