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Exercise after hernia surgery Dr Fullington
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DISCLAIMER: Please ensure you have clearance from your doctor before starting an exercise program. This is a suggested workout for patients the day after hernia surgery. • To access the full 21 Day Post Hernia Surgery Program, visit HerniaSurgeryRecovery.com (approved by Shouldice Hernia Hospital, the world's leading centre of excellence in abdominal wall hernia repair). • $149 CDN (no tax) for the remaining videos of the 21 Day Post Hernia Surgery Program! Go to https://herniasurgeryrecovery.com/ord... to purchase. • Any questions or concerns can be sent to [email protected]. • Here are the benefits of each exercise/stretch. • 1. Stomach Vacuums - An easy weightless exercise to engage the core and your pelvic floor, particularly the transverse abdominis which helps with improving posture. • 2. Hip Circles - A safe and effective movement to stretch and loosen up the muscle and fascia in the surrounding surgical area. • 3. Pelvic Tilts - A mobility movement to loosen up the pelvic area and improve the mind-muscle connection of the gluteus muscles (buttocks). • 4. Squat Reach - An upper and lower body movement that increases blood flow and circulation throughout the body. It engages the muscles in the legs (quadriceps) and arms (deltoids and triceps) and stretches out the torso. • 5. Side Reaches - Works on abdominal rotation to wake-up the obliques and also helps stretch out the torso. • 6. One Arm Squat and Reach - This is a progression of the Squat Reach as there is more of a stretch in the obliques (sides) reaching with one arm. • 7. Marching on the Spot - Is a functional movement similar to walking. It gets the blood circulating. • 8. Step Backs - Another functional exercise that is similar to the gait of walking, however it focuses a bit more strength in each leg (particularly the quadriceps) with each step. • 9. Heel Lifts - A functional exercise that focuses on the hamstrings and also similar to the initial lifting of the leg when we walk. • 10. Hip Flexor Stretch - Improving the range of motion of the hip flexors will assist with posture. Patients will tend to guard this area as it is close to their injury and surgical site. The guarding posture will cause the hip flexors to shorten and could lead to a pelvic tilt that can aggravate the lower back. • 11. Standing Hamstring Stretch - Improving the range of motion of the hamstrings will also assist with posture. Tight hamstrings can easily lead to lower back tightness and possible injury. • 12. Arms Behind Back Stretch - This stretch focuses on the upper anterior (front) portion of our body which can get tight when we sit for prolonged periods of time. This stretch lengthens the muscles and ligaments to help us improve our posture through our upper back.
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