Regaining My Fitness- Post Op:Part 5

By | May 31, 2017

Regaining My Fitness– Post Op: Part 5

This week is the fifth in my series on regaining my fitness. Today I demonstrate two more of the Postures I am using in 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 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. 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 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 minute video (here’s the link).

Before my surgery, I could hardly balance and had issues walking (even falling). Regaining my fitness and the active lifestyle I had prior to surgery is important to me. My walking, after 5 months, has been great.  I am quite thankful that my balance is back as well, although as with many people, some days are better than others—so I have not edited this video to illustrate this point!

The most important principles, especially after surgery, are to align and stabilize before you move.

  1. My quadriceps were quite tight after surgery, so I combined the quad stretch with a balance for baby dancer pose. Stand tall and hold your ankle.  Make sure the bent knee is not in front of the standing knee to keep you aligned. Raise your opposite arm.  Keep your chest high as you stretch your quadriceps.
  2. Stand tall and hold your ankle with both hands. Make sure the bent knee is not in front of the standing knee to keep you aligned.  Hold for 5 or more breaths.
  3. Do both sides.
  4. After an asymmetrical pose, I always do a symmetrical pose for balance.

Founder’s pose is my next exercise.  This pose is similar to Chair pose.  However, with Founder’s, your hips and knees are back, groins soft, and you squeeze your heels isometrically together.  You really feel your hamstrings and gluts engage!

Remember- always align and stabilize before you move!


We’ll continue the series with one more lesson next week.

Did you know:

  • One in three people doing yoga are over fifty
  • One in seven people in the USA is 65 or older
  • What makes yoga beneficial for seniors?

The 76.4 million boomers want to stay fit and enjoy their retirement  PLUS Seniors have money to pay for classes and have excellent rates of attendance.
Yoga Teachers need specialized training to help the Boomer senior, like me, be aware of older student issues.  Our methodology is based on scientific research. You’ll learn how to observe, assess and talk to older adults who practice yoga in ways that help them get more from yoga practice.

I’m 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)

-Amy Kraft

P.S. My “How to Give a Great Workshop” webinar is available on the Yoga Alliance web site.







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