The flu season is upon us, and that dreaded feeling of body aches, chills, and a relentless cough might be knocking on your door. While battling the flu itself is a battle of willpower and plenty of rest, there’s a hidden weapon in your arsenal that can help you manage the symptoms and bounce back faster: home physical therapy.

Flu Symptoms | How Home Physical Therapy Can Help

Feeling Like a Limp Noodle? Let’s Strengthen Your Core:

The flu can leave you feeling weak and drained, making even simple tasks feel like climbing Mount Everest. Home physical therapy can help by incorporating gentle exercises that target your core and upper body. Think of it as rebuilding your strength brick by brick, allowing you to cough and clear your lungs more effectively, minimizing pain, and making those trips to the kitchen for another cup of broth seem less daunting.

Here are some examples of gentle exercises for core and upper body that can be incorporated into home physical therapy while battling the flu:

Core:

• Wall press-ups: Stand facing a wall with your feet shoulder-width apart and hands slightly lower than shoulder height on the wall. Gently press your chest towards the wall, engaging your core and holding for a few seconds before returning to starting position.

Upper Body:

• Neck rolls: Slowly roll your head in a circular motion, first clockwise, then counterclockwise. Repeat a few times in each direction.
• Shoulder shrugs: Gently roll your shoulders forward and up, then back and down. Repeat a few times.
• Arm circles: Make small circles with your arms, first forward, then backward. Focus on keeping your shoulders relaxed and pain-free.
• Isometric wrist extensions: Place your palms flat against a wall with your fingers pointing up. Press your palms into the wall without actually moving your hands. Hold for a few seconds, then relax.

Remember, these are just a few examples, and it’s best to consult with a physical therapist or provider for a personalized routine tailored to your specific needs and limitations. The physical therapist can also guide you on the proper form and intensity of the exercises to ensure they are safe and effective for you while recovering from the flu.

Chest Tightness Got You Down? Breathe Easier with These Movements:

The infamous flu cough can leave your chest feeling like a vice is tightening around it. But fear not! Home physical therapy can guide you through simple breathing exercises and postural techniques that help open up your airways, improving oxygen flow and easing that uncomfortable tightness. These exercises can also help prevent secondary infections like pneumonia, so it’s a win-win!

Here’s an example of how home physical therapy can guide you through simple breathing exercises and postural techniques to help with chest tightness during the flu:

Breathing Exercises:

• Pursed-lip breathing: Sit comfortably with your back straight and shoulders relaxed. Close your mouth slightly, as if about to whistle. Inhale slowly through your nose for a count of 4, then exhale slowly through pursed lips for a count of 8. Repeat for 5-10 minutes. This creates a back pressure that helps open up your airways.

Postural Techniques:

• Chest opening stretch: Stand with your feet shoulder-width apart and arms by your sides. Interlace your fingers behind your back. Gently roll your shoulders back and down, pulling your arms slightly towards your hips. Hold for 30 seconds and repeat. This helps open up your chest and loosen tight muscles.
• Doorway stretch: Stand in a doorway with your arms raised shoulder-height and elbows bent at 90 degrees, resting your forearms on either side of the doorframe. Lean gently forward into the doorway, feeling a stretch in your chest and upper back. Hold for 30 seconds and repeat. This provides a gentle stretch to your chest muscles.

And here is a bonus:

• Singing or humming: Humming or singing simple tunes can help vibrate your airways and loosen mucus, improving airflow.
• Steam inhalation: Taking a hot shower or inhaling steam from a bowl of hot water (with a towel over your head) can also help loosen mucus and open up your airways.

Remember, consistency is key. Regularly practicing these exercises and techniques throughout the day, even for short periods, can significantly improve your breathing and alleviate chest tightness while you recover from the flu.

Muscle Aches Got You Groaning? Stretch Your Way to Relief:

The flu can turn your muscles into knots of tension, making even lying down uncomfortable. That’s where targeted stretches come in! Home physical therapy can provide you with a personalized stretching routine that focuses on the muscle groups most affected by the flu. Think gentle neck rolls, shoulder shrugs, and leg stretches – all designed to melt away aches and pains, leaving you feeling more limber and less like a contorted pretzel.

Home Physical Therapy: Your Flu-Fighting Partner:

While home physical therapy can’t cure the flu itself, it can be a powerful tool in your recovery arsenal. It can help you:

• Manage pain and discomfort
• Improve your breathing and lung function
• Prevent secondary infections
• Maintain your strength and mobility
• Get back to your normal routine faster

Remember, even when you’re feeling like a sniffling, coughing mess, your body is still capable of healing. Home physical therapy can give your body the gentle nudge it needs to feel better, faster. So, it’s time to fight the flu and get back to feeling like your awesome self!

Request your provider to start home physical therapy program when you are starting out with your home health company, especially if you have any underlying health conditions. The physical therapy service can help you tailor a program that’s safe and effective for you.

Take care of yourself, prioritize rest, and consider adding some gentle home physical therapy exercises to your recovery plan. It can help you regain your strength and feel like yourself again, one step at a time!