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9 Post Surgery Exercises To Help You Regain Muscle Strength

If you have undergone a major surgery and you cannot get over it, therapy or counselling would be beneficial for you. The cannot be said for muscle strength. After surgery there is a lot of inactivity physically which causes the muscles in extreme case to atrophy. Performing these 9 exercises for a few primary body parts such as shoulders, ankles, and the knees would help relieve some of those muscles from becoming useless and waste away. There will also be added benefits for you to regain some of the lost strength during and post surgery.

People who have ever had surgery will know that it can take a toll on your body. Some surgeries are minor, while some surgeries literally knock you off of your feet, forcing you to stay in bed for an infinite amount of time. Lying in bed for a long time while you recover can wreak havoc on your muscle strength. It causes your muscles to atrophy thus resulting in decreased muscle strength. Thus, if you are experiencing muscle weakness after surgery, your doctor may include physical therapy as part of your recovery. If not, there are several low-key exercises you can do to help gain the strength back in your muscles.  Here are some of the post-surgery exercises you can do to help regain muscle strength (These exercises can easily be done on a chair or even in a bed):

SHOULDER

1. Arm Raises

Raising the arms to get a full contraction in the shoulders

  • Sit up with your back straight while in a chair or in a bed, with your feet flat on the floor if in a chair, legs are straight out in front of you if in a bed.
  • Bring your arms down in front of you, letting your hands rest in your lap.
  • Slowly lift the right arm out in front of you towards the ceiling as high as it can go, but not above shoulder level, return to the start position, and repeat for the desired amount of repetitions. Repeat on the left arm for the desired amount of repetitions.

2. Shoulder Shrugs

Performing this exercise will help build up the inactive trapezius muscles

  • Sit up with your back straight while in a chair or in a bed, with your ¬†feet flat on the floor if in a chair, legs are straight out in front of you if in a bed.
  • Bring both your shoulders towards your ears, without moving anything else. Repeat for the desired amount of repetitions.

3. Arm Circles

This exercise will enable good activation of the shoulder joint and help keep the joint lubricated

  • Sit up with your back straight while in a chair or in a bed with you feet flat on the floor if in a chair, legs are straight out in front of you if in a bed.
  • Bring your arms down to your sides, letting them fall where they may.
  • Slowly lift the right arm out to the side towards the ceiling stopping at shoulder level.
  • Circle your right arm clockwise for the desired amount of repetitions. Circle your right arm counterclockwise for the desired amount of repetitions. Repeat this step on the left arm as well.

KNEE

1. Bent Knees

Performing this exercise the right way is essential

  • Sit up with your back straight on a bed while your legs are straight out in front of you. Keep your arms to your sides using your palms face down for support.
  • Slowly slide your feet up towards your butt, while your knees are bending, and coming in towards your knees. Think of ending up in the fetal position (knees to chest), but sitting up. At the end of the movement, your feet should be flat on the bed with your thighs/knees touching your chest/stomach.
  • Slowly slide your feet back out, straightening your legs. Repeat for the desired amount of repetitions.

2. Leg Raises

The technique to help activate the core and increase stability

  • Sit up with your back straight while in a bed with your legs straight out in front of you. Keep your arms to your sides using your palms face down for support.
  • Slowly lift your right leg up towards the ceiling as far as you can go. Hold it for 2 seconds, and slowly lower it back down to the bed. Repeat for the desired amount of repetitions, then repeating it on the left leg.

3. V-Splits

On how to perform the v splits, it also increases the stretch reflex of the groin area and hips

  • Sit up with your back straight while in a bed with your legs straight out in front of you. Keep your arms to your sides using your palms face down for support.
  • Start with legs together. Slowly slide both legs apart, sliding your left leg to the left, and your right leg to the right until they form a V shape.
  • Slowly slide legs back together. Repeat for the desired amount of repetitions.

ANKLE

1. Seated Calf Raises

Perform this movement to get good blood flow to the calves and also performing it in the right way.

  • Sit up with your back straight while in a chair with your feet flat on the floor.
  • Lift your heels off the floor as high as you can, while still keeping the balls of your feet on the floor. Hold for 5 seconds then return to start. Repeat for the desired amount of repetitions.

2. Ankle Circles

A small instruction guide to get the ankle mobile and active

  • Sit up with your back straight while in a bed with your legs straight out in front of you. Keep your arms to your sides using your palms face down for support.
  • Without lifting your leg pointing your toes toward the ceiling, roll your ankles around in a circle to the right. Repeat for the desired amount of repetitions, then reverse, and roll in a circle to the left. Repeat for the desired amount of repetitions.

3. Point Your Toes

Performing this movement with the right technique will give adequate strength to the toes and feet

  • Sit up with your back straight while in a bed with your legs straight out in front of you. Keep your arms to your sides using your palms face down for support.
  • Without lifting your leg, toes pointing to the ceiling, flex your feet (bringing your toes toward your body, then point your toes away from your body. Repeat for the desired amount of repetitions.

List out easy exercises that help regain muscle strength post-surgery and include it for muscles around the shoulders, knees, and ankles

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Serena Smith-Williams

Serena is a wife, actress, mom of three, ACE Certified Personal Trainer, Certified Holistic Nutritionist, and former practicing massage therapist. She is the founder of the simple holistic girl blog and owner of The SHG Community, LLC. She helps women and moms create holistically healthy families with a focus on natural living. Her new program, 8 Weeks to Weight Loss & Wellness Program, is an online holistic based program to balance your mind, body, and spirit to help you achieve your weight and wellness goals. Also, if you love smoothies check out her newly released smoothie book that includes 50 smoothie recipes for smoothies, smoothie muffins, smoothie popsicles, smoothie bowls, and smoothie parfaits! Check her website for details.

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