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Home exercises for people with respiratory conditions

Home exercises using weights

Sit or stand, holding a weight in each hand.

Raise arm up in front of you as high as you can.

Keep your elbow straight.

Lower slowly, then repeat with the other arm.

10 repetitions with each arm.

Sit or stand holding a weight in each hand.

Raise both arms out to the side.

Lift only to shoulder height.

Lower slowly.

10 repetitions.

Sit or stand with a weight in each hand

Start with your arm straight, palm facing forward as shown.

Bend and slowly straighten your elbow.

Repeat with the other arm.

10 repetitions with each arm.

Sit or stand, holding a weight in each hand.

Start with your elbows bent and the weights at shoulder level.

Push the weights towards the ceiling, straightening your arms.

Lower slowly.

You can alternate or do both arms together.

10 repetitions with each arm.

Home exercises without weights

Hold arms out to sides at shoulder height.

Make small backward circles for five seconds.

Make small forward circles for five seconds.

Aim to gradually increase time.

Remember not to hold your breath!

Stand with feet shoulder width apart, holding onto a solid object for support.

Raise up onto your toes as high as you can.

Hold 2 to 3 seconds and lower slowly.

10 repetitions.

Stand on one foot, holding onto a solid object for support.

Raise up onto your toes as high as you can.

Hold 2 to 3 seconds and lower slowly.

10 repetitions with each leg.

Position your body at arm's length from the wall.

The further away your feet are from the wall, the harder the exercise.

Bend your elbows slowly and lean into the wall.

Keep your body straight.

Push your elbows straight to return to the starting position

10 repetitions.

Stand holding onto a solid object for support.

Keep your body straight and tall, aim to move only your hip.

Lift leg backward as shown.

Lower slowly.

10 repetitions with each leg.

Stand holding onto a solid object for support.

Raise your leg out to the side, without letting it come forward.

Keep your body straight and tall, aim to move only your hip.

Lower slowly.

10 repetitions with each leg.

Stand with feet shoulder width apart, holding onto a solid object for support.

Keeping your heels on the ground, bend your knees as far as comfortable.

Push up straight.

10 repetitions.

Sit on the edge of your chair, feet flat on floor.

Stand up straight, breathing out as you do.

Cross your arms across your chest if you are able.

10 repetitions.

Stretches

Neck

Sit or stand with good posture, keeping your shoulders down.

Keeping your eyes forward, tip your ear towards your shoulder.

Hold for 2 to 3 seconds, then slowly return to the centre.

Three repetitions in each direction.

Neck

Sit or stand with good posture, keeping your shoulders down.

Turn head slowly to one side.

Hold 2 to 3 seconds, then slowly return to the centre.

Three repetitions in each direction.

Shoulder rolls

Begin with shoulders down and arms relaxed at your sides.

Roll your shoulders three times backwards.

Roll your shoulders three times forward.

Repeat as often as you remember!

Shoulders

Clasp hands together.

Stretch both arms up towards the ceiling.

Stretch both arms out in front.

Three repetitions of each stretch.

Shoulders

Hold your arm out in front, cross it across your chest.

Using the other arm, pull your elbow in towards your body.

Keep your shoulder down.

Hold 10 seconds.

Three repetitions with each arm.

Arms

Place one hand on the back of your collar.

Use the other hand to grasp your elbow, pulling it toward your head.

Alternatively you can push up on your arm.

Hold for 10 seconds.

Three repetitions with each arm.

Trunk

Sit upright in a chair with back straight.

With your arms at chest height, rotate your trunk as far as you can.

Hold 2 to 3 seconds, then slowly return to the centre.

Three repetitions in each direction.

Trunk

Stand with feet shoulder width apart.

Lean to one side, with one arm in the air above your head.

Hold 2 to 3 seconds, then slowly return to the centre.

Three repetitions to each side.

Hip (quadriceps)

Place one knee on a chair (the leg closest to the chair back)

Step around the front of the chair with the other foot.

Stand up straight and push your hips forwards.

You should feel a stretch down the front of your hip.

Walk to the other side of the chair to stretch the other hip.

Hold 10 seconds.

Three repetitions with each leg.

Calves

Hold onto a solid object for support.

Keep both heels on the ground at all times.

Stretch 1:

  • Take a big step back with one leg.
  • Keep your back leg straight, bend your front knee.
  • Your weight should be over your front leg.
  • Hold 10 seconds.

Stretch 2:

  • Take a smaller step back with one leg
  • Bend both your knees.
  • Your weight should be evenly distributed on both legs.
  • Hold 10 seconds.

Three repetitions of each stretch with each leg.

Hamstrings

Perch on the edge of a chair.

Place your heel on the ground, on a chair/stool in front of you.

Straighten your knee.

Lean forward, keeping the back straight.

Reach as far as you can down your leg without bending your knee.

Hold 10 seconds.

Three repetitions with each leg.

Ankles

Sit in a chair with your knee straight out in front of you.

Draw circles with your toes, first clockwise for 5 seconds, then anti-clockwise for 5 seconds.

Repeat with the other leg.

Written by HealthInfo clinical advisers. Reviewed February 2015.

Page reference: 40122

Review key: HICOP-16602