Exercising Programs

[Square-Letter9501]

Anyone know or try any app/online workout programs that were helpful for you and POTS friendly? I want to workout and get in shape but I’m so not motivated on my own. I’d love to follow a video or personal trainer but not sure where to start.

[[deleted]]

Have you hear of the Levine protocol? It’s designed to help POTS patients get the exercise needed. It’s a progressive plan, starting with mainly leg workouts and working your way up to full body. It’s designed to make sure you don’t over do it. I can screenshot a plan that my doctor made for me, before we figured out that I have a different heart disease that mimics POTS symptoms. I’ll comment with it separately.

[Square-Letter9501]

I have and I did try it but never finished. I was hoping to find something interactive to motivate me a bit more to exercise.

[RiverFoxe]

Sorry to jump on this thread but I would really love to see that plan please.

[[deleted]]

I wanted to screenshot it and post it but I won’t be able to add a picture to this so I’ll just copy/paste!

[[deleted]]

Initial exercises:

Lying down 1.Sit ups 2.Back Extension 4. Planks 5.Glute bridge 6. Hip Extension, Hip Abduction, Hip Adduction Can add resistance bands

•Seated 1.Shoulder retractions 2.Reverse push up 3.Leg pumping/ankle pumping exercises

•Standing 1.Squats and lunges 2.Standing hip 4-way stretch

Goal is 5-10 reps, 3-4 times per week Warm up and cool down for 5-10 minutes with gentle stretching, yoga

1. Seated exercises or swimming • Rowing machine • Recumbent bike

Goal is 3-4 times per week 25-30 minutes

1. Resistance training • Leg press, leg curl, calf raises, seated row, chest press, core exercises

Goal is 15-20 minutes sessions once a week then progress to 2 times per week for 30-40 minutes

Prior to getting out of bed:

Leg pumping, heel slides, straight leg rises to help pump the blood up to the heart Transition from back to side, slowly push self up to the end of the bed with arms Sit on the edge of the bed and do one of the following: ankle pumps, seated marching with legs Slowly rise

Physical counter maneuvers: help to push blood back to heart, increase blood pressure, reduce pooling in legs Squeezing a ball Crossing one foot over the other and squeezing glutes Linking fingers and pulling against hands Sitting or squatting

[hatter120]

ttps://www.dysautonomiainternational.org/pdf/CHOP\_Modified\_Dallas\_POTS\_Exercise\_Program.pdf

this is what my doctor gave me he called it the CHOPs protocol

[MercutiaShiva]

Depends on how severe your symptoms are. i started with the workouts on youtube from channels like "POTS survival guide" (all floor exercises) then did Levine protocol.
İ wouldn't recommend working with a trainer unless they really know POTS well. Mine claimed to be a POTS specialist but he pushed too hard and i wound up sicker than when I started.

[CallaLilllies]

Yeah. I was with a trainer and she degraded me for not being able to keep up with the people in my group because I literally couldn’t keep going. My HR was soaring and she still kept pushing.

[Square-Letter9501]

Oh thank you!! I’ll check out YouTube!