Regaining my Fitness Post Op: Part 8

By | June 25, 2017

This week is the eighth 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 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 2-3 minute video (here’s the link).

  1. Downward facing dog on the wall is a fabulous posture that is symmetrical and balanced, plus the actions align and engage many muscles in the upper and lower body extremities.  Rather than flat palms on the wall, use your fingertips to engage the fingers and arms.  Always bend your knees to protect your lower back.  Bending your elbows out to the side on an inhale will engage your rhomboid muscles in the upper back.
  2. Side plank is a posture, which strengthens your abdominals, quadratus lumborum, side body, and your shoulder girdle.  I began this exercise on my forearms, because after surgery, I did not have the stamina to balance on my hands and feet.
  3. Belly/back stretch just feels good!

Remember to always align and stabilize before you move!


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

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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