So sorry, Kirsten, Jackdup, I promised to post this a while back. This is how my PR course was organised and how I've carried on doing them, twice a week, but there will be other versions.
You can start at any point in the circuit but this is where i begin:
CALF RAISES (up and down on tiptoes, you can hold something for support)
ARM STRENGTHENING (done with e.g. walking stick held out in front of you and swivelling slowly round from the waist from right to left. I put attach a 1 kilo ankle weight onto the stick but it takes a while to work up to this.
You can also do arm circling with arms held out to the side)
STEPPING (you can buy a stepper off the net or any sports shop - you could also use bottom step of staircase but that tends to be higher, too high for me anyway!)
BICEPS CURLS (with weights - alternate your arms)
MARCHING ON THE SPOT (hold dumbbells if you want added exertion)
* WALL PRESS UPS (i.e. like press-ups but off the wall)
** WALKING UP AND DOWN (you can carry weights as you get stronger)
*** SIT TO STAND (up and down off a chair. One way they assess your fitness at PR is to see how many you can do in a minute.)
UPRIGHT ROWS (lifting weights up as high as poss, both at same time)
SQUATS (hold something for support if you need to and they can be quite small to begin with)
* BALL THROWING (at the wall with your hands behind the ball, i.e. fingers pointing at each other, amazing shoulder exercise)
** SIDE SHUFFLE, (i.e. walking sideways while facing forwards)
*** LEG EXTENSIONS (from sitting, alternately lift up and straighten each leg). I do both exercises, but this is good if you have abdominal prolapses as I do so i never do the full 3 minutes of sit to stand)
What you are aiming at over 12 sessions (twice a week for 6 weeks) is to be able to do each exercise for 3 minutes, with 1 1/2 minutes rest in-between each one. We had a rolling programme so you just started doing as much as you could manage. In some courses everyone starts at once and then the physio will time the exercises starting at 1 minute with 3 1/2 minutes rest and increasing each session.
Warm up first to avoid pulling a muscle, and cool down with stretches after (helps get rid of lactic acid in muscles).
If you are doing them at home, start as slowly as you want - anything is better than nothing - and work up as you get stronger. You can use tins of food for weights.
PLEASE IF YOU AREN'T CURRENTLY EXERCISING CHECK WITH YOUR GP THAT YOU ARE FIT ENOUGH.
Also a pulse oximeter is useful if you are borderline in your O2 levels.
The best thing you can do is get referred to a PR course but they are not available everywhere, which imo is a scandal.
After you've got properly used to these and much fitter, substituting or adding different exercises can be very helpful. Ive added a twice weekly shorter workout of different exercises to the two PR workouts i already do and I've found my O2 levels have increased so that i seldom need to use my ambulatory oxygen now.
I'd love to hear variations in other people's PR courses. And there is lots more on the net with good demos of how to do them.
Take care all, and happy new year to everyone.