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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

  1. Slowly lift your shoulders towards your ears.
  2. Lower your shoulders back down.
Shoulder Shrugs  

Shoulder circles

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

Side bends

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

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.

Knee lifts  

Ankle taps

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

Ankle circles

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


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