Regaining my Fitness Post Op: Part 12

By | July 22, 2017

This week completes my series on regaining my fitness during 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  for recovery and to strengthen the body while inproving range of motion and balance are good for anyone, any time, post-op or not.

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, as you’ll see in the videos. Some recover quicker than others. Some don’t. The important thing to take from this is to never give up. Keep working, do these exercises for recovery and 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. These exercises have been enormously helpful to strengthen my abdominals. Click on the link to this 2-3 minute video (here’s the link).

  • The first exercise is a forearm balance. Your elbows are under your shoulders and your neck is long, feeling no strain. Take long breaths. Hold this posture for as long as you can—I began holding this pose for 10 seconds and now I can hold it for almost 2 minutes.
  • The second exercise is Foundation Training’s 8 point plank. For this posture, your elbows are in front of your shoulders and your feet are flexed. Raise your hips, keeping your knees on the floor. Isometrically, move your arms and your knees towards the center of your body. Take strong breaths—keeping your neck long, feeling no strain. This exercise is intense. Begin with 3-5 breaths. Do this exercise 3 times, if possible.

Remember to always align and stabilize before you move!
We’ll start a new series soon. What topics would you like to see covered? Let me know!

Get The Training You Need

Yoga Teachers need specialized training to help the Boomer senior, like me, in our recovery from health challenges. Many Boomers are seeking better health through yoga despite significant health challenges so the need for skilled specialists to teach us has never been greater. I’m back to work and scheduling workshops around the country. I’m always seeking new venues to offer this skill-building program. To host a 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. 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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