Rehab
Recovery from surgery isn't all about resting, it's also about understanding when and how to move. If it was a knee replacement, abdominal surgery, or a spinal procedure, movement is critical for healing. But here's the catch: lots of people feel lost or nervous about what exercises are okay, and what exercises will lead to setbacks. That's completely understandable. Pain, anxiety about re-injury, and a sense of confusion can all make healing resemble walking on a tightrope. The good news? You don't need to do it all on your own. The following are five gentle exercises recommended by many physiotherapists during healing, as well as crucial do's and don'ts that will allow you to build up strength, mobility, and confidence without taxing your body too much, too soon.
1. Deep Breathing Exercises
Why it helps: Fatigue after surgery tends to restrict activity, which impacts lung function and circulation. Deep breathing maintains oxygen flow and avoids complications such as pneumonia.
Do:
- FSit up or recline comfortably.
- Breathe in slowly through your nose, hold for a few seconds, then breathe out through your mouth.
- Do this for 5 to 10 minutes, several times a day.
Don't:
- Disregard chest pain or shortness of breath.
- Hold your breath too long, gentle is best.
2. Ankle Pumps and Circles
Why it's beneficial: These easy movements enhance blood flow in the legs, lessening the likelihood of blood clots which is a frequent worry after surgery.
Do:
- FSit up or recline comfortably.
- When lying down or sitting, bend your ankles up and down.
- Move your ankles in circles, first clockwise and then counterclockwise.
- Shoot for 10 to 15 repetitions per hour when you're awake.
Don't:
- Don’t avoid these because they're "too easy." Little movements can make a big difference. Not to force your feet if you experience sharp pain or swelling.
3. Pelvic Tilts
Why it helps: Especially helpful after abdominal or spinal surgery, pelvic tilts tighten the core without straining the surgical area.
Do:
- FLie on your back with knees bent. Squeeze your abdominal muscles to press your lower back flat against the floor, hold for a few seconds, and then release. Begin with 5 to 10 repetitions and build up gradually.
Don't:
- Don’t stop if you experience strain in your lower back or abdomen. Don’t do this immediately after a meal, it may add to discomfort.
3. Pelvic Tilts
Why it helps: Especially helpful after abdominal or spinal surgery, pelvic tilts tighten the core without straining the surgical area.
Do:
- FLie on your back with knees bent. Squeeze your abdominal muscles to press your lower back flat against the floor, hold for a few seconds, and then release. Begin with 5 to 10 repetitions and build up gradually.
Don't:
- Don’t stop if you experience strain in your lower back or abdomen. Don’t do this immediately after a meal, it may add to discomfort.
4. Seated Marching
Why it helps: Strengthens and stabilizes your hips and legs without putting full weight on them, perfect for knee or hip rehabilitation.
Do:
- Sit in a stable chair with feet flat on the floor. Slowly raise one knee, then the other, as if marching in place. Attempt 10 to 15 repetitions per leg, 2 to 3 times daily.
Don't:
- Don’t use an armless or unstable chair. Don’t go too fast. Controlled motion is more effective than speed.
5. Walking
Why it helps: It might sound basic, but walking is one of the most effective full-body activities for healing.
Do:
- Start with short distances, even inside your home. Use a walker or support if needed. Increase distance slowly and steadily each day.
Don't:
- Push past fatigue. If your body is saying “enough,” listen. Never compare your progress to others. Recovery is deeply personal.
5Conclusion
One of the most difficult aspects of recovery is becoming patient with your body. You may get frustrated with progress that is slow or afraid to move at all. That is absolutely understandable. But mindful, gentle movement can be a highly effective means to re-establish your connection with your body and regain your independence, one step at a time. If you're not sure where to begin or require more individualized advice, talk to your physician or a licensed physiotherapist prior to implementing any new regimen. Require a more comprehensive recovery experience on all aspects - body, mind, and spirit? Discover Arigato Wellness!
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