As always, check with your Doctor before doing any exercises.
Seated Knee Pillow Squeezes
You can gain leg strength, reduce your shortness of breath and have less low back pain all with this simple yet powerful exercise!
Seated knee pillow squeezes are a great Pulmonary Rehab and Lung Cancer Rehab exercise to strengthen your leg muscles without making you too short of breath. This simple yet effective exercise will help build some of the muscles used for walking and stair climbing and as an added benefit it can help reduce low back pain. Stronger muscles equals less shortness of breath!
Remember to breathe properly: Blow out gently with your lips and inhale softly and slowly only through your nose throughout the entire exercise.
1. Sit towards the front of a chair with your pelvis rolled forward to place an arch in your lower back.
2. Place your knees directly over your ankles with your feet parallel, roughly 6-8 inches apart and flat on the floor.
3. Place a pillow between your knees and keep your pelvis rolled forward maintaining the curve in your lower back.
4. Place your hands on your thighs palms up and gently squeeze your shoulder blades together. Keep your shoulders squeezed together during the exercise.
5. Now, squeeze and release the pillow between your knees keeping the arch in your low back and your feet pointed straight ahead.
6. Remember to breathe properly: Blow out gently with your lips and inhale softly and slowly only through your nose.
Do this exercise: 3 sets of 20 repetitions (Set 1: slowly, Set 2: quicker, Set 3: slowly)
• Make sure your knees are positioned directly over your ankles
• Keep your hips rolled forward creating and arch in lower back
• Check your feet between sets (they probably have moved) remember to keep your feet parallel and roughly 6-8 inches apart and flat on the floor
• Don’t open your knees too much when releasing, the pillow will fall out
• You may feel this in the inner thighs, top of the thighs and lower back
Have fun and remember, proper exercises will help you Breathe better, Get stronger and Live longer.
Let me know how you did with this exercise and stay tuned for more great Pulmonary Rehab and Lung Cancer Rehab exercises!
About the author:
David Junga, RRT is a Nationally Board Certified Registered Respiratory Therapist and Program Director at Pulmonary Rehabilitation Associates, LLC and PulmonaryRehab.com. David has been in private practice since 1999 and loves teaching patients how to overcome their shortness of breath.
David is also a Postural Alignment Specialist certified by the Egoscue University and Program Director at CtPainFree. His other passion is teaching people how to eliminate chronic pain through simple yet powerful corrective exercises.