I started physio yesterday 13 weeks post op where he is teaching me strengthening and core exercises. My therapist has started me out light.
Gluteus Medius exercise that I do without moving my spine at all
An exercise performed by lying on your good side, with
lowermost leg bent for balance. Keeping the uppermost leg straight, and with
the foot rotated out to 45°, raise it up and slightly backwards, holding just
for a couple of seconds. Lower the leg and repeat, feeling for the contraction
of the muscle with your uppermost hand. Ankle Dorsifflexion Stretch
- Standing in a split stance, leaning forward, with hands on a wall or other support
- Both feet pointed straight ahead
Procedure
- Sit back on heels, performing a traditional calf stretch
- Hold for 2 seconds
- Switch feet and repeat
- Repeat for prescribed repetitions
Coaching Keys
- Maintain good arch good arch position with feet
You Should Feel ItStretching your calf
Piriformis stretch
Recruitment Transversus Abdomen
I will continue these exercises as much as I can thru the day. I visit my physio therapist once a week now for the next 6 weeks and then increase to twice a week.
So far so good and I couldn't be any happier with the progress that I have made this far.
