Healed – STAGE 1

Session Begins: 1.04 minutes

This workout can be done laying down in bed.  Remember to roll to your side when getting in and out of bed to reduce pressure through incision.  

Go gently this is not a time to force or tense your core.  Instead focus on the gentle movements and the correct breathing pattern.  It will take time to reconnect to these muscles (core & pelvic floor) so be patient and kind to yourself as your body learns afresh.

No Equipment Needed

CONCLUSION:

Go gently this is not a time to force or tense your core.  Instead focus on the gentle movements and the correct breathing pattern.  It will take time to reconnect to these muscles (core & pelvic floor) so be patient and kind to yourself as your body learns afresh.

Session Begins: 1.16 minutes

This is a very important step in the recovery program.  

The focus on this session is to learn to activate muscles that can become easily weak during the early stages of recovery.  

These will help improve the posture and alignment.  

Go gently and if anything doesn't feel good, then move onto the next movement and try again next time.

No equipment needed

WORKOUT:

2 sets of 40s each

• Wall Pelvic Tilt
• Wall Standing "W"s
• Standing Calf Raises
• Standing Row w. Retraction Focus
• Cue: Standing Puppet String 
• Cue: Sitting Puppet String

CONCLUSION:

The combination of stretching tight muscles to improve flexibility and then activate weaker muscles help to improve your alignment and posture.  Make sure both components are worked on to enhance your recovery.