This week is the sixth in my series on regaining my fitness as I recover 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 also great 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. Recuperating after surgery is different for everyone. Be careful to adjust any routine you do to fit your specific needs and physician recommendation. Listen to your body- don’t overdo it.
Here are the next 3 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 minute video (here’s the link).
1. These exercises are great for the upper body, particularly stretching the pectoral muscles. Begin in a lunge with your bent knee closest to the wall.
a. Bend your elbow and bring your forearm to the wall. Turn away from the wall. Breathe for 10-30 seconds.
b. Straighten your arm and do the same actions. You feel the stretch in several different areas.
2. The next exercise is for the quadratus lumborum, a back muscle which can get quite tight for many people. Using the corner of a wall or the doorframe, bring your right hand above the left hand and your right foot behind the left foot. Feel the yummy stretch! Since my right side is ‘shorter’ than my left side, I hold the right side longer (20+ seconds longer). Now, do the other side. Place your left hand above the right, and your left foot behind the right.
3. Now for the symmetrical pose—Founder’s. This pose is similar to Chair pose. However, with Founder’s, your hips and knees are back, groins are soft, and you squeeze your heels isometrically together. You really feel your hamstrings and gluts engage!
Remember to always align and stabilize before you move!
You will see more of my exercise program for recuperating after surgery in the weeks to come.
Yoga Teachers need specialized training to help the Boomer senior, like me, be aware of older student issues. So many of my generation seek better health through yoga despite significant health challenges so the need for skilled specialists to teach them 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. (Link to your contact page)
P.S. My “How to Give a Great Workshop” webinar is available on the Yoga Alliance web site.