Move · Videos · Strength · 23 min

Pulmonary Rehab Home Exercise Circuit (NHS Trust)

Pulmonary Rehab Home Exercise Circuit (NHS Trust) — video by Hertfordshire Community NHS Trust Play · 23:10

Video by Hertfordshire Community NHS Trust on YouTube · Open on YouTube

An NHS community team's home circuit: a seated warm-up, then 11 timed exercises such as shoulder press, squats, wall press-ups and sit-to-stand, each with easier and harder options. Made for people assessed by a rehab team.

  • 23 min
  • All levels
  • Low impact (no jumping)
  • chair, wall

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Seated warm-up: shoulder shrugs and rolls, head turns, twists, side bends, ankle moves, knee hugs, then marching. 0:52
  2. Chest stretch with palms facing forward, then shoulder press; pick the easiest press if you have heart problems. 4:30
  3. Heel raises: hold a worktop if needed and rise onto your toes; add dumbbell curls to make it harder. 7:39
  4. Knee raises: lift one knee at a time, slow and controlled, holding on lightly only if you need to. 9:20
  5. Upright row: lift as if pulling a big zip up to your chest, elbows out; stay lower if your shoulder is sore. 11:01
  6. Squats: hold a chair if needed and sit back as if onto a chair, keeping your bottom above your knees. 12:37
  7. Hamstring curls: hold a chair if needed and bend the knee to bring your heel up behind you, not too fast. 14:10
  8. Wall press-ups with hands at shoulder height, then a shoulder stretch raising a stick or clasped hands overhead. 15:43
  9. Sit-to-stand: arms crossed if you can, or use your hands; go at your own pace and stop when you need to. 18:58
  10. Step-ups on the bottom stair, changing legs halfway, or toe taps; then rest and let your breathing settle. 20:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe in and out through the nose; if breathless, in through the nose and blow out through the lips
  • Hold a chair or worktop lightly for balance if needed
  • Keep a steady pace, not too fast and not too slow

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadshoulder press, upright rows, wall press-ups
  • Hips takes loadsquats, sit-to-stands, step-ups
  • Knees takes loadsquats, sit-to-stands, step-ups
  • Ankles & feet takes loadheel raises, step-ups
  • Elbows moveswall press-ups, curls, upright rows
  • Wrists & hands movesdumbbells, wall press-ups
  • Upper back moveschest stretch, rows, overhead stretch at the wall
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Easiest option shown for each move: seated, no weights, chair support, toe taps

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Hertfordshire Community NHS Trust; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety