Breathing conditions like Chronic Obstructive Pulmonary Disease (COPD), asthma, and
other respiratory disorders can significantly impact a person's quality of life. These conditions often lead to reduced lung function, difficulty in breathing, and a general sense of fatigue or lack of energy. While medications, oxygen therapy, and lifestyle changes are commonly recommended treatments, one lesser-known yet vital aspect of managing these conditions is exercise, particularly upper limb exercises. This article will explain why upper limb exercises are important for people with breathing conditions and how they can help improve overall health and well-being.
Understanding the Impact of Breathing Conditions on the Body
Breathing conditions, such as COPD or asthma, cause a restriction in airflow, making it
difficult to breathe. This restriction often leads to a decrease in the amount of oxygen that
gets into the bloodstream, resulting in symptoms like shortness of breath, chronic coughing, and wheezing. Over time, these symptoms can reduce a person’s ability to engage in everyday activities, causing a decline in physical fitness and muscle strength. The muscles of the upper body, including those around the chest and shoulders, can become weak due to disuse, further exacerbating the difficulty in breathing.
Why Upper Limb Exercises Matter
Upper limb exercises involve the muscles of the shoulders, arms, and upper back. These
muscles are crucial for many activities of daily living, such as lifting, carrying, and even just
reaching for objects. For people with breathing conditions, strengthening these muscles can play a significant role in improving respiratory function and overall quality of life.
Here’s why:
1. Improves Breathing Efficiency: The muscles involved in upper limb movements are
also essential for breathing. The muscles in the chest and shoulders help expand the
rib cage, which is necessary for taking in air. When these muscles are weak, it can
become harder to take a deep breath. Exercises that target the upper limbs can
strengthen these muscles, making it easier for the chest to expand and contract. This
improvement can lead to more efficient breathing and less shortness of breath during
daily activities.
2. Reduces Fatigue: Fatigue is a common problem for people with breathing conditions,
often due to reduced oxygen levels in the blood. Strengthening the upper limbs can
help reduce overall fatigue by making daily activities easier. For example, reaching
for an item on a high shelf or carrying groceries may require less effort, allowing for
more energy to be conserved throughout the day. This reduction in effort can help
people feel less tired and more capable of engaging in social or recreational activities.
3. Improves Posture: People with breathing conditions often adopt a posture where
they hunch over to try and make breathing easier. This posture, however, can further
reduce lung capacity by compressing the chest. Upper limb exercises can help
improve posture by strengthening the muscles that support the upper back and
shoulders. With better posture, the lungs have more space to expand, which can
enhance breathing efficiency and reduce the sensation of breathlessness.
4. Enhances Overall Physical Fitness: Engaging in regular upper limb exercises
contributes to overall physical fitness. For patients with breathing conditions,
maintaining a good level of fitness can improve their body's ability to utilize oxygen
more effectively. This efficiency can help reduce the overall burden on the respiratory
system and make everyday activities feel less strenuous.
Types of Upper Limb Exercises for Breathing Conditions
There are several types of upper limb exercises that are beneficial for people with breathing
conditions. These exercises can vary in intensity and can be adapted to suit individual fitness levels and abilities. Here are some examples; you could also follow the videos for assistance :
1. Arm Raises: Arm raises, both front and lateral, are simple exercises that can help
strengthen the shoulder muscles. They can be performed with light weights, resistance
bands, or even without any equipment. Start by standing or sitting with your arms by
your sides and slowly raise them to shoulder height, then lower them back down.
Repeat for several repetitions.
2. Bicep Curls: Bicep curls can be done with light dumbbells or resistance bands. Hold
the weights or bands with your palms facing up, and slowly curl them towards your
shoulders. This exercise helps strengthen the muscles in the upper arms, which can
assist with lifting and carrying tasks.
3. Shoulder Shrugs: Shoulder shrugs target the trapezius muscles in the upper back and
shoulders. To perform a shoulder shrug, stand or sit with your arms at your sides, then
lift your shoulders towards your ears and hold for a few seconds before relaxing them
back down. This exercise can help improve posture and reduce tension in the upper
body.
4. Wall Push-Ups: Wall push-ups are a modified version of traditional push-ups and are
excellent for beginners or those with limited strength. Stand a few feet away from a
wall, place your hands on the wall at shoulder height, and slowly bend your elbows to
bring your chest closer to the wall, then push back to the starting position. This
exercise helps build strength in the chest, shoulders, and triceps.
How Often Should You Do These Exercises?
For people with breathing conditions, it is recommended to perform upper limb exercises at least 2-3 times a week. Each session should include a warm-up and cool-down period to prevent injury and promote recovery. Start with light resistance or no resistance at all, and gradually increase the difficulty as your strength improves. It’s important to listen to your body and consult with a healthcare professional or physical therapist before beginning any new exercise program.
Try out this video for a warm up ;
Tips for Exercising Safely
While upper limb exercises are generally safe, there are some important tips to keep in mind:
ï‚· Start Slowly: Begin with low-intensity exercises and gradually increase the intensity
as you build strength and endurance.
ï‚· Use Proper Technique: Make sure to use the correct form and technique to avoid
injury. A physical therapist or exercise trainer can provide guidance.
ï‚· Monitor Your Breathing: Pay attention to your breathing while exercising. If you
feel short of breath, stop and rest until you recover. It’s important not to overexert
yourself.
ï‚· Stay Hydrated: Drink plenty of water before, during, and after exercising to stay
hydrated.
ï‚· Listen to Your Body: If you experience pain, dizziness, or discomfort while
exercising, stop immediately and consult with a healthcare professional.
The Psychological Benefits of Exercise
In addition to the physical benefits, upper limb exercises can also have positive psychological effects. Regular exercise is known to reduce symptoms of anxiety and depression, which are common in people with chronic breathing conditions. Engaging in exercise can provide a sense of accomplishment, improve mood, and enhance overall mental well-being. Exercise can also be done with relatives or friends and help to build and maintain a positive social relationship.

Conclusion
Upper limb exercises are an important and often overlooked component of managing
breathing conditions. By strengthening the muscles that support breathing and daily activities, these exercises can help improve breathing efficiency, reduce fatigue, enhance posture, and boost overall physical fitness. Incorporating upper limb exercises into your routine, with guidance from healthcare professionals, can significantly enhance your quality of life and help you feel more empowered in managing your breathing condition.
References
1. Rochester, C. L., & Vogiatzis, I. (2017). "Improving Efficiency of Breathing in
Patients with COPD." Journal of Thoracic Disease, 9(Suppl 2), S140–S148.
2. Laveneziana, P., & Palange, P. (2007). "Physical Activity and Respiratory
Rehabilitation in COPD." European Respiratory Journal, 29(1), 133-147.
3. Yawn, B. P., & Kaplan, A. (2008). "Improving the Management of COPD in Primary
Care Practice." International Journal of COPD, 3(4), 495-502.
4. Spruit, M. A., & Wouters, E. F. (2015). "Integrating Exercise into the Management of
Chronic Respiratory Diseases." Respiratory Medicine, 109(11), 1391-1399.
5. Nyberg, A., & Tufvesson, E. (2016). "Functional Training in Patients with COPD: A
Review of the Evidence." Journal of Pulmonary & Respiratory Medicine, 6(1).
6. Yohannes, A. M., & Alexopoulos, G. S. (2014). "Depression and Anxiety in Patients
with COPD." European Respiratory Review, 23(133), 345-349.
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