Exercises to raise and lower legs, tiptoes, toes, heels touching buttocks … when carrying dumbbells to help increase musculoskeletal strength after recovering from Covid-19.
According to experts from the University of Medicine and Pharmacy in Ho Chi Minh City, exercise helps post-Covid patients recover quickly, improve breathing, and increase musculoskeletal strength. Maintain the exercise regimen at least 3 times per week. Wear comfortable clothes when exercising, wear well-fitting shoes.
You can divide the exercises into several sessions and gradually increase the difficulty or weight of the dumbbell over the training sessions. Always use solid supports such as the edge of the table, sofa…
Strong thigh muscles
If you have dumbbells, wear them around your ankles. Sit up straight, back against the chair. Kick your leg straight up slowly while counting to 2. Lower your leg while counting to 4. Rest and repeat 10 times. Repeat on the other leg.
Strengthen the side muscles
Stand next to a sturdy table, resting one or two hands on the table. Keep your legs straight, with your toes facing forward. Move your foot slowly to the side. Bring your foot back slowly. When standing, bear the weight of your body evenly on both feet. Repeat 10 times for each side.
Stand up straight, looking ahead. Feet shoulder width. Stand on tiptoes and lower slowly. Repeat the exercise 20 times.
Stand on your toes – no support
Stand straight and look ahead. Feet shoulder width apart. Stand, tip toes up and down. Repeat 20 times.
Strengthen the muscles behind the thighs and knees
Tie a weight or dumbbell around your ankle. Stand up straight, with both hands on a sturdy table or cabinet. Bend your knees slowly, bringing your feet toward your buttocks, keeping your knees close together. Lower your legs slowly. When resting, stand with your weight on both feet evenly. Repeat 10 times.