Below are some exercises to help you get back to your normal self. Unless your physiotherapist tells you otherwise, try to:
- Complete 5 to 10 repetitions of each exercise depending on comfort
- Complete each type of exercise 2 or 3 times each day if you are able.
Watch the videos above of the exercises.
1. Deep breathing exercises / Supported Cough
It is important that you keep your lungs fully open and clear. To help you do this your physiotherapist will show you some deep breathing exercises and how to cough using a pillow or towel for support if needed.
2. Spinal strengthening
The muscles around your stomach that support your spine can be weak and this exercise will help to switch them back on.
1. Lie on your back with your knees bent or / sit
2. Take a slow deep breath in and as you breathe out slowly pull your tummy in making it tight. Do not hold your breath.
3. Strengthening your bottom muscles
To help make you feel more balanced when standing and walking you need to strengthen your bottom muscles.
1. Lie on your front or stand
2. Squeeze your bum cheeks together and hold for 10 seconds
4. Scapular setting/shoulder strengthening
This exercise helps to strengthen the muscles around your shoulder blades which would have become weak due to your curve.
1. Sit upright and move your shoulder blades down and back so they are flat to your rib cage. Think of it as trying to tuck your shoulder blades into your back pocket.
2. Hold for 5-10 seconds.
5. Double knee rolls
Your back and sides will feel tight and stiff, especially on the side opposite your curve. This exercise will help you gently stretch out your back and sides.
1. Lie down on your back
2. Bend both your knees up
3. Roll them together to one side
4. Hold this for a few seconds
5. Then bring them back up to the centre
6. Repeat to the opposite side.
6. Upper trunk and side stretc
This will help reduce tightness around your back and rib cage.
1. Sit in a chair or over the edge of the bed
2. Keep upright and reach one arm to your opposite knee and turn slowly to that side
3. Hold for 5 seconds.
4. Return to the centre and then repeat to the other side.
7. Arm and shoulder exercises/stretches.
After your operation your arms and shoulders may feel tight and heavy when you move them. It is important that you get the muscles to move and stretch. They may pull but you will not do any damage.
1. Sit in a chair or over the edge of the bed
2. Lift your arms up and put your hands behind your head
3. Hold this position for 5-10 seconds
4. Then move your hands down and put them behind your back, again hold for 5-10 seconds.
8. Arm and shoulder exercises/stretches
This exercise will help stretch out the muscles around your upper back and shoulders and prevent your shoulders tightening up.
1. Sit in a chair or over the edge of the bed
2. Keep your arms straight lift them out to the side and then lift above your head
3. Hold each position for 5 to 10 seconds.
9. Upper trunk/ back of shoulder stretch
This exercise will help gently stretch out the muscles at the top of your back and shoulders and help reduce any tightness or stiffness after your operation.
1. Sit in a chair or over the edge of the bed
2. Reach both arms forwards towards your knees and slowly lean forwards stretching your arms down your legs as far as you feel comfortable.
3. Hold this position for 5 to 10 seconds and slowly come back up.