Regaining my Fitness Post Op: Part 9

By | July 1, 2017

This week is the ninth in my series on regaining my fitness during my recovery from cervical spine surgery. Perhaps this program will be helpful for you or someone you know who is recuperating after surgery or illness.  These exercises are great not just for recovery but to strengthen your body and for greater range of motion and balance.

Important note:  Be sure to get your doctor’s permission to start exercising after surgery. Be careful to adjust any routine you do to fit your specific needs and physician recommendation. Listen to your body- don’t overdo it. 

Getting back into shape after being sidelined doesn’t happen automatically. Like everyone else, I have to work at it. Some recover quicker than others. Some don’t. The important thing to take from this is to never give up. Keep working, celebrate every improvement. It takes time but know that I’m here to help you every step of the way whether you’re recovering yourself or helping someone who is. I’ve helped hundreds first hand with proven yoga-based techniques. I can help you. Contact me.

Strengthen the Muscles for Recovery

Here are the next 2 exercises that I do first thing in the morning. I also do my exercise program in the late afternoon before dinner. Click on the link to this 2-3 minute video (here’s the link).


  1. Take a long elastic band, with a loop at either end, and place it over a door.  Close the door.  Stand tall.  Grab the loop with your palm facing back. Extend your straight arm back and forth 20 times.  This exercise is great to strengthen the latissimus dorsi muscles.
  2. The next exercise is in 2 parts—fabulous to strengthen the upper back, particularly the rhomboid muscles.  Lay your torso over a large ball.  Stabilize your body with your feet against the wall.
    a. Bring your arms back, in a V shape. Pulse 10 times and hold on the 11th
    Bring your arms forward, in a V shape. Pulse 10 times and hold on the 11th

Remember to always align and stabilize before you move!


Get The Training You Need

Yoga Teachers need specialized training to help the Boomer senior, like me, in our recovery from health challenges.  So many Boomers seek better health through yoga despite significant health challenges so the need for skilled specialists to teach us has never been greater. I am always seeking new venues to offer this skill-building program.  To host the program in your area contact me or simply give me a call directly at (406) 546-6922.

The next “Chair Yoga for Seniors and the Health Challenged” workshop is October 19-22,2017 in Scottsdale, AZ- limited spaces available, so early enrollment is encouraged. Contact me to learn more.

-Amy Kraft

P.S. My “How to Give a Great Workshop” webinar is available for members on the Yoga Alliance web site.


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