Recovered from COVID recently? Here’s a gentle Pilates mini workout just for you

Posted on 19 May, 2022

“Physical fitness is the first requisite of happiness” – Joseph Pilates (founder of the Pilates movement).

Over the next few weeks, we’re shifting our focus and targeting simple Pandemic Pilates workouts for those recovering from COVID—AKA mini workouts with only four exercises.

Please note, this series will be aimed at Canberrans who experienced mild to moderate symptoms of COVID-19, aren’t experiencing long-COVID symptoms and were regularly working out before having COVID. The most prevalent symptoms of long-COVID are memory and cognition impairment, fatigue, sleep disruption, dyspnea (shortness of breath), and joint pain. Be very mindful of these symptoms and communicate with your health practitioners about your recovery.

Let’s get started.

Once you have been asymptomatic for 7-10 days (for example, no fever, no breathlessness at rest, no chest pain, or palpitations), we can start thinking about a structured graded exercise program. Here’s an article if you’re interested in learning about the 4 stages of COVID recovery.

Have you tried Pilates before?

Pilates is a wonderful form of movement training, providing a combination of strength, stability, alignment, awareness, breath work & mobility. The perfect movement recipe when you’re stuck at home, with minimal equipment, and been recovering from COVID (on the couch!).

After COVID Pandemic Pilates

You can print the PDF here

Start with 2 sets of 6 repetitions and work your way up to 10-12 repetitions (depending on how you recover from the session).

1) Lumbar Flexion to Extension stretch (child’s pose to cobra) – breath to movement.

2) Thread the needle (focus on deep breaths – deep into the lateral ribcage)

3) Bird Dog (neutral spine and stability)

4) Plank on knees (breath and control)

If you are struggling to complete this above Pandemic Pilates session, I’d recommend consulting your doctor, and see an allied health professional who has experience in graded exercise programing, managing workload, flare-ups and fatigue. At Capital Hydrotherapy we can tailor a home movement program for you to help manage your recovery.  Managing expectations and energy is essential.

Key points before you get started:

• Consult your doctor before commencing your physical activity program – to assess potential complications, eg: myocarditis (inflammation of the heart muscle) or pulmonary conditions.
• Consult an Allied Health Professional who specialises in exercise prescription, to guide you through the recovery stages, and give you suggestions for alternative activity options.
• There is no exact algorithm to determine when you can return to activity, and at what intensity. It depends on the individual, what level of activity you were doing pre-COVID, and what degree of the viral load you had/have in your system.
• Start with light “physical activity” (eg: taking out the washing, vacuuming, etc). Once you are recovering from the lighter activities of daily living and have an idea of your tolerance level, then return to structured light “exercise”.
• Monitor your heart rate during and after exercise.

Do you have any workout requests? Let us know!

Love Kirra and Rach.