Regaining my Fitness Post Op: Part 10

By | July 8, 2017

This week is the tenth 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 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).

This first exercise is great for the gluteus medius and maximus muscles.

·         Stand by a chair or counter. 

·         Using a band above your ankles, bring your leg out to the side. Keep your foot aligned and engaged.  Do both sides 10 times each.

·         Using a band above your ankles, bring your leg straight back.  Keep your foot aligned and engaged.  Do both sides 10 times each.


 The second exercise is my piriformis sequence.  This series is a wonderful hip opener.  I use the wall to support my alignment and stability.

·         Lie on your back.  With both feet on the wall, bend your knees, feet parallel and hip width apart.  Place your right engaged foot on your left thigh.  Gently, open your hip.  Push your left foot into the wall, and then, if possible, raise your left leg.

·         Cross knee over knee and hold your ankles or calves.  Try to pull your legs apart—gently.  Extend your sitting bones to lengthen your spine.

You can always use a strap if you cannot reach your legs.  Keep your shoulders on the floor

·         Bring your right leg across your body with your foot on the floor.  Extend your sitting bones to lengthen your spine. Extend your right arm.  Feel a delicious stretch on your right side—from your buttocks to your fingertips.

·         Do the other side.

·         Stretch your entire body to balance—Symmetry after asymmetry!

Remember to always align and stabilize before you move. Enjoy!

You will see more of my exercise program in the next two weeks as we finish up this series.


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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