Recovery: Regaining My Fitness, Part 7

By | June 17, 2017

Regaining my Fitness Post Op: Part 7

This week is the seventh 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.

Exercises for Recovery

Here are the next 4 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).

  • The first exercise is a short sequence of standing yoga poses consisting of 3 parts. I use a mat, which supports my alignment and stability.
  • Stand with your legs wide apart. Turn your right foot towards the short end of your mat.  Keep your left toes forward or slightly turned inward.
  • Warrior 2: Bend your right knee so it aligns between your second and third toes, which strengthen your inner thighs as well.  Bring your arms out to the side.  You can flip your palms up, which helps to rotate your shoulders and stabilizes the rhomboid muscles.  Hold for 10-20 breaths.  Do the other side.
  • Side angle preparation: Bring your right forearm to your right thigh.  Raise your left arm.  Gently rotate your torso towards the sky.  Hold for 10-20 breaths.  Do the other side.
  • Triangle: Straighten your right leg yet keep your knee soft.  Bring your right arm towards your ankle or the floor.  Bring your left arm towards the sky.  Hold for 10-20 breaths.  Do the other side.
  • Wide legged forward bend: Stand with your legs wide apart.  Bring your arms out to the side.  Stretch forward extending your spine.  Bring your fingertips forward on the floor to feel a stronger stretch.  Hold for 10-20 breaths. Take your hands to your hips, shoulder blades on your back, arms to the sky.

Remember to always align and stabilize before you move!


You will see more of my exercise program in the weeks to come.

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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