A Proactive Approach to Fighting COVID: 10 Immunity-Boosting Stretches
Over the past few months as we have lived through the COVID-19 pandemic, I have thought many times about how Osteopathic Manipulative Treatment (OMT) could be beneficial for reducing stress, stimulating the immune system, and preventing illness in myself, my family, my friends, and my community. There are techniques we learn as DO’s that could help increase lymphatic flow, reduce restrictions in the body to improve blood flow, balance the autonomic nervous system, and generally promote health and wellbeing.
However, it is impossible to provide Osteopathic Manipulative Treatment (OMT) in a time when we are trying to stay six feet away from everyone outside our own households. Maintaining distance from others helps decrease the spread of COVID-19 and it is important to continue to maintain physical distance.
Though I understand the importance of maintaining physical distance from others, I have been frustrated that I cannot offer OMT to help my community. Luckily, I recently ran across an article published in The AAO Journal entitled “Osteopathic Self-Treatment to Promote Health and The Body’s Ability to Fight COVID-19.”
Faculty and students at the University of Des Moines College of Osteopathic Medicine developed a series of exercises based on fundamental OMT techniques that can be done on yourself to improve circulation, venous return, tissue oxygenation, and general wellbeing. They call these techniques Osteopathic Self Treatment (OST).
The techniques focus on opening up areas of the body that tend to become restricted. These areas are found in transition areas of the body: between the head and the neck, between the neck and the upper back, between the upper back and the low back, and between the low back and the hips. Removing restrictions in these areas will improve blood and lymphatic flow. Good blood flow provides oxygen and nutrients to tissues and facilitates the removal of waste products. Good lymphatic flow helps maximize immune system function.
There are many exercises suggested in the article, but here are a few of my favorites. Beside the name and short description, I’ve included the timestamp where you can see the exercise demonstrated in the following video (via DMU): https://www.dmu.edu/covid-19/exercises/
For most of them try to keep breathing slowly and deeply. Hold each stretch for a count of 10 or more.
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Video demonstrations of the following exercises (specific examples marked):
Arm Circles
Do 10 forward and 10 backward shoulder circles on each arm. (Video: 1:33-1:56)
Shoulder Circles
Do 10 forward and 10 backward shoulder circles on each shoulder. (Video: 1:58-2:17)
Neck stretches
Count to 10 as you stretch your neck down, back, side to side, and in a circle. (Video: 2:48-3:48)
Self-Massage of Neck and Upper Shoulder
Massage your neck and upper back, one side at a time. (Video: 9:54-11:08)
Upper Back/Shoulder (Latissimus Dorsi Muscle) Stretch
See video(11:17-12:07)
Front of Hip (Psoas muscle) Stretch
See video (12:15-13:26)
Face Down Press Up
See video (12:31-14:01)
Spinal Twist
See video (15:07-15:32)
Knee to Chest/Hip Stretch
See video (16:13-16:38)
Calf Stretch/Pump
See video (17:25-17:47)
Box Breathing
The article also discusses the importance of mindful breathing to both calm the stress response of the autonomic nervous system as well as facilitate venous and lymphatic flow. The authors suggest a type of breathing called “box breathing” which consists of inhaling slowly for a count of four, holding the inhale for a count of four, exhaling for a count of four, and holding the exhale for a count of four before repeating the process. This type of breathing can reduce stress and anxiety, lower stress hormones, and improve circulation (See video: 17:52-19:08).
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For all you yogis out there: you might recognize some of these exercises! I found a lot of similarity between the OST techniques and some common yoga poses.
Face Down Press Up = Upward Facing Dog
Spinal Twist = Spinal Twist
Calf Stretch = Downward Facing Dog
Box Breathing = Mindful Breathing
Knee to Chest/Hip Stretch = Reclined Pidgeon
Psoas Stretch = Low lunge
Latissimus Dorsi Stretch = Puppy pose
It’s not a coincidence that many of the OST exercises resemble yoga poses. Both yoga and OMT seek to reach the same goals: improve health and wellbeing by reducing stress, improving blood flow, oxygenating of tissues, and maximizing lymphatic flow. So, whether you are doing a Yoga class on a regular basis or doing some of these OST exercises you are helping your body stay healthy in this stressful and uncertain time.
For a yoga app with fully personizable yoga classes download the Down Dog App. You can choose the length of class, what kind of class, what kind of music, what you want to focus on, and more!
References: Lewis D, Figueroa J, McMunn R, Woolley A. Osteopathic Self-Treatment to Promote Health and The Body’s Ability to Fight COVID-19. The AAO Journal. 30(2). June 2020.
Sienna Laughton
Fourth-Year Osteopathic Medical Student (OMS IV)
Anatomy Scholar, 2019-2020
Pacific Northwest University of Health Sciences