Bridge Mom's Daily Rehab

Before Breakfast

🩺 Check SpO2 before walking. Below 90% after = no second walk today. Below 88% = sit down immediately.
🫁 Breathing (10 min)
Belly breathing — one hand on chest, one on belly. Belly rises, chest stays still. Inhale nose 2 counts, exhale pursed lips 4 counts. 5–10 min
Huff cough — deep breath in, hold 2–3 sec, open mouth and say "HA" 2–3 times from lower chest. 3–5 normal breaths between cycles. 2–3 cycles
💪 Seated Exercises
Sit-to-stands 3–5 reps
Seated leg raises — hold 3 sec each 10 each leg
Seated marching — alternating lifts 20 lifts
Ankle circles + heel raises 10 each way
🚶 Walk #1
Check SpO2 before walking
Walk the route — upright posture, no hunching over the walker. Slow is correct.
Check SpO2 after — log both numbers

Before Lunch or After Walk

🩺 Walk #2 only if morning SpO2 was good (stayed above 90% after walk #1).
🫁 Breathing (10 min)
Pursed-lip breathing — inhale nose 2 counts, exhale pursed lips 4 counts. The exhale is twice as long. Let air out gently, don't force it. 5–10 reps
Belly breathing — same as morning. Belly rises, chest stays still. 5 min
🚶 Walk #2 (if cleared)
Check SpO2 before
Walk the route — same distance or a little more than morning
Check SpO2 after — log both numbers

1 Hour Before Bed

🫁 Breathing (10 min — all three)
Pursed-lip breathing — slow pace, 5–10 reps
Belly breathing — 5 min
Huff cough — 2–3 cycles
⚖️ Balance (near wall or counter only)
Heel-to-toe standing — one foot directly in front of the other hold 10 sec
Single-leg weight shift — shift weight until other foot barely touches 5 sec each
Tandem walking — heel-to-toe along the wall
📋 Before Sleep
Check evening SpO2 — log it
Head elevated — wedge pillow or 2–3 pillows under upper body

Emergency Rules

🛑 Stop Any Exercise If:
🚨 Call a Doctor If:
🚫 Hard Rules