Cardiac Rehabilitation Exercises
Cardiac Rehabilitation Exercises
CHRISTUS St. Michael Rehabilitation Hospital
Content
1.89 -> All right everybody my name is Carol Blair I
am in the cardiac pulmonary rehab department
8.49 -> at crystal St. Michael we're going to give you
some techniques that you can use at home to
13.44 -> continue your exercise at home and the first thing
we're going to do is demonstrate some stretching
19.86 -> techniques and for you pulmonary patients
we're going to show you how to incorporate
25.44 -> the breathing techniques the diaphragmatic
and personally breathing technique that you
30.45 -> can use while you're doing your exercises and
it's not going to hurt everybody to use the
34.92 -> breathing techniques it's just going to help
boost up your oxygen level and then we'll give
38.88 -> you some ideas about some aerobic exercise that
you can do at home in your home if you would if
44.52 -> you need to first I'm going to demonstrate the
diaphragmatic impersonate breathing technique
49.56 -> that you can use while you exercise to focus
your oxygen or water when you breathe in you
54.99 -> should breathe in through your nose so that you
can filter warm and you meant by the air that
59.46 -> enters your lungs as you breathe in you want to
put your belly out and if your belly was filled
64.65 -> with air so you're going to go like this and
then when you go out you're going to tighten
70.32 -> your lips as if you were blowing out birthday
candles and that goes like this and your stomach
77.88 -> will automatically go back down as you blow out so
you don't have to force it down when you're doing
83.04 -> the stretching techniques you always breathe in
first and then blow out during the exertion and
88.68 -> that will help keep your oxygen level built
up we're starting out with five repetitions
93.27 -> and that's what we're going to do today Brooke
is going to demonstrate the diaphragmatic and
99.3 -> personally breathing technique while you're
doing the stretches so we're going to start
103.44 -> with the neck rolls and we're going to breathe
in first and then we're going to blow out as we
109.26 -> go back and forth with our chin along our chest
like a pendulum run do five repetitions on that
120.62 -> and y'all can just kind of follow along with her
129.43 -> you can build up to 10 repetitions on the stretches
142.26 -> Okay now we're going to do head side to side
we're going to tilt our head straight over ear to
151.26 -> shoulder coordinating those breathing techniques
will help keep that oxygen level build up.
184.75 -> Okay now let's shake our head no we're going to breathe in first
189.19 -> and then blow out while we go she into shoulder.
205.08 -> On the stretches we're going to start out with
the head and work our way down to the toes.
218.09 -> Okay now we're going to do shoulder
shrugs breathe in first and then
223.49 -> blow out as you strike your shoulders towards your ears.
248.65 -> Okay now we're going to do the elbow
circles let your hands up by your
254.38 -> shoulders and make a big circle with
your elbows going one direction first
261.4 -> a few times and then going back to the other
direction lubricating that shoulder joint.
270.01 -> Go back the other way.
279.1 -> Okay now we're going to do reach for
the ceiling where you did first and
284.32 -> then blow out as you go up towards the ceiling.
308.75 -> Okay now we're going to do the trunk
twist hands on your hips breathe in
316.01 -> first blow out while you go from one side
to the other turning your upper torso.
344.84 -> Okay now we're going to do the sidebands we did
through your nose first blow it out as you go over
354.26 -> your head with one arm as far to the side as you
can and then we're going to go to the other side.
389.59 -> And you can do a lot of these stretches
sitting in the chair you need to on the
394.42 -> leg stretches it's a good idea to get behind
a chair and hold on for balance we're going
399.04 -> to do inner thigh stretch now and Britt's
going to hold onto the back of the chair
403.99 -> spread your legs as wide as you can get them
lierre feet off the sit direction keep your
409.84 -> feet planted body facing forward go down as
far as you can with one knee and keep the
416.26 -> other leg strength you'll feel it stretching
on the inner thigh of the straight leg then
421.21 -> you just give it back and forth and remember to
coordinate your breathing with your techniques.
460.83 -> You can't eat that's fine okay now
we're going to do the bit mean toe
466.41 -> touches you don't bend your knees a lot just take the lock out of them
470.28 -> breathe in first and then blow out as you go towards the floor.
504.17 -> Okay last stretch is called our calf stretch you're going to take a big step
508.88 -> toward the chair toes are pointing the same
direction heels on the floor bend the front
515.96 -> knee towards the chair and keep the back
leg straight you'll feel it stretching in
522.02 -> the back cap we'll do five on each leg and
then we'll be finished with the stretches.
544.91 -> Okay switch to the other leg toes pointing
the same direction heels on the floor.
571.89 -> Okay that's it prayer stretches now you're
kind of getting warmed up a little bit we
577.11 -> would like to show you some modified leg
stretches that you can do sitting in the
581.91 -> chair if you need to do the sitting the first
one is going to be on the inner thigh stretch
586.68 -> you're going to spread your legs real
wide and let your feet just kind of be
591.36 -> out and take a deep breath and then blow
out as you go down in between your legs.
596.88 -> You'll be sitting kind of towards the edge of your seat.
620.25 -> Okay now we're going to do the toe touches just put your feet straight
625.02 -> out in front of you still sitting towards the edge of the seat but
629.79 -> not too far in means breathe in first and
then blow out as you go towards your toes.
657.66 -> You know on the cat stretches what you're
gonna do is point your feet as far out in
663.63 -> front of you as you can and then flex
them as far towards you as you can on
668.88 -> the Flex is where you're gonna feel the
cat stretching in back point and flex.
687.98 -> And those are our modified sitting stretches
the rest of the stretches you can do in the
692.3 -> chair as well but for the leg stretches you
kind of have to get towards the edge of your
697.01 -> seat now we're going to do the weight lifting
techniques we're going to start out with our
703.76 -> palms facing forward we're going to do the palms
forward curl inhale first and then blow out on
709.85 -> the lift we'll do five repetitions today you
can build up to 15 repetitions on the ways.
729.1 -> Okay now we're going to do the military press
we'll start out up at your shoulders breathe in
735.82 -> first and then blow out on the lift go all
the way up with your hands and back down.
758.67 -> Now we're going to do arm abductions
hang your arms down to your side
763.47 -> breathe in first then blow out as you lift
up even with your shoulders and back down.
790.67 -> Okay now we're going to do palms backward curls
just face your palms a different direction.
796.52 -> Breathe in first and then blow out as you
curl up to your shoulders and back down.
823.86 -> Okay elbow extensions are going to lean
forward slightly take your arms and go as
830.67 -> far back behind you as you can don't use your
back muscles just use your arms to go back.
851.46 -> Next one is the forward arm raises
gonna start out with your arms down .
857.04 -> Breathe in and then blow out as you go
up level with your shoulders back down.
882.06 -> Okay now we're going to do the thumbs forward curls different
886.47 -> hand position breathe in blow out as you live.
912.51 -> Okay now we're going to do the side bends
just hang your arms down feet slightly
917.37 -> apart and you're going to go straight
over to one side and then the other.
947.31 -> Our last weightlifting technique is
called the butterfly you're going to
951.78 -> raise your arms up like a bowl post
breathe in and then go out and in.
976.44 -> Okay that's our weightlifting routine you can
modify if you don't have any weights per se at
984.15 -> home you can modify that by getting you like a
sack of potatoes or take a grocery bag and put
991.35 -> some rocks or something in it to wear it you
have enough weight that feels you can feel the
996.78 -> resistance with you can be innovative and come up
with your own weights like canned goods or bottles
1002.99 -> of water or if you want more weight you can go
with the bottles that have the handles on them
1010.13 -> and you can hold on to the handles and use them as
weights we want to make sure you're getting your
1014.75 -> cardiovascular exercise at home and you can do it
in various ways you can do marching in place sit
1022.61 -> in the chair and do leg lifts and arm exercises
do some chariots you can do gardening you can go
1028.94 -> walking outside when the weather permits dancing
anything that you can do to get your heart rate
1034.61 -> up and you want to do it for the length of
time that's going to be beneficial to you
1039.38 -> cardiovascularly and that would be like 30 to 45
minutes non-stop at a moderately vigorous pace and
1046.97 -> one said it doesn't matter how you keep that heart
rate up as long as you get it up and you keep it
1051.38 -> up there for an extended period of time and Brooks
can give you some ideas and some things that you
1056.3 -> can google that will give you some free exercise
techniques to use at home as well so basically if
1064.1 -> you can get on Google really all you have to do
is Google any kind of thing that you can think of
1070.73 -> that you're comfortable with doing or you can pull
up numerous exercises that are free for you to do.
1081.68 -> Aerobic exercises at home if you type in chair
aerobic exercises it pulls up a list of all
1089.33 -> different exercises and you can watch them first
if you want and then try to follow along there's
1094.58 -> also the walking by Leslie Simpson that is free
it's completely free it's it's basically kind
1100.55 -> of walking in place but it helps you get your
heart rate up and it's very good I wrote the
1105.86 -> texture song and it's faith so just make sure
whatever you do you're comfortable with doing
1110.09 -> it but anything you can think of they even
have senior aerobic exercise that you can
1115.37 -> top in exercises at home chair yoga something
that will just help you to stay active during
1122.66 -> this time yeah we want you to do this on most
days of the week three days a week is the bare
1128.66 -> minimum you want to probably try to do it Monday
through Friday or at least every other day and
1134.57 -> that's the cardiovascular exercise weightlifting
you don't have to do that every other day but as
1140.72 -> far as aerobic you won't try to get most days
of the week in for that as far as frequency go.
Source: https://www.youtube.com/watch?v=Ohm56pv85A0