Simple Exercises to Try Post-Surgery

Simple exercises to try post-surgery to get back into shape

Exercising can be an intimidating thing to start or get back on track with, especially after surgery. Fighting breast cancer can be difficult and stressful so I have here a few simple exercises that you might want to try to help de-stress and get fit. For those who are getting on board and needing a little help, look no further. These are a few simple exercises that will get you on track towards a healthier lifestyle. It’s always better to start out slow and then add weight, especially if you can knock out several reps of each exercise with ease. Nothing feels better than progress and adding weight to your workout, but be careful to add weight slowly!

First thing’s first— Stretching! Stretching is extremely important when you are about to start working out and afterward too. I have pulled a few simple stretches to get you started on your fitness journey or get back on it! Here are 2 stretches with the help from SELF.com

 

Standing Quad Stretch

  • Stand with your feet together.
  • Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
  • If you need to, put one hand on a wall for balance.
  • Squeeze your glutes to increase the stretch in the front of your legs.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

 

Tricep Stretch

  • Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
  • Bend your right elbow and reach your right hand to touch the top middle of your back.
  • Reach your left-hand overhead and grasp just below your right elbow.
  • Gently pull your right elbow down and toward your head.
  • Switch arms and repeat.

 

Plank

  • Begin in a forearm plank position with elbows bent and directly beneath your shoulders, forearms flat on the floor.
  • Contract your midsection to maintain a straight torso and hold for the time. Don’t allow your low-back to sag toward the floor or your hips pike up toward the ceiling.

 

Reverse Lunge

  • Stand tall with feet hip-width apart, arms at your sides.
  • Step backward with one foot and bend both knees to lower your hips toward the floor.
  • Knees should be bent 90 degrees, while the front knee stays behind your front toes.
  • Return to standing by pushing through the heel of your front foot.
  • Repeat with the opposite leg. Continue alternating sides for the time.

 

Body Weight Squat

  • Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
  • Lower your body until your thighs are parallel to the floor.
  • Pause, then return to the starting position.
  • Repeat.

By |2018-04-11T13:46:38+00:00April 13th, 2018|Fitness|Comments Off on Simple Exercises to Try Post-Surgery

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