Friday I will be 11 weeks post op. I am doing ok, but I am thinking that I need to be exercising. I am really kinda wimpy/weak. So I was wondering what anyone does post op to firm up muscles. I'm a little scared to do any weights with my arms, I still dont lift anything very heavy because I can feel it in my head. And I dont think crunches will be good for my neck but I really need to strengthen my back and stomach. My posture is terrible but I think it may be from weak core muscles. I was flabby and out of shape before surgery but I just feel like if I dont do something to get stronger I'll collapse into a big heap. Any ideas/suggestions?
I would recommend walking, stationary bikes, swimming, water walking and yoga. If a yoga pose is painful in any way they can all be modified. I was advised not to lift weights and can't because of my neck. Anything low impact should be great. An Elliptical Machine would be good. My gym even has water yoga and water aerobics, which are both pretty great classes. Most pools especially at the YMCA's have Arthritis Foundation approved pools. They are usually warmer and good for sore joints. If you are on SSD you also get either a reduced or free Membership at the YMCA.
Try doing planks for your core! It's easier on your neck and more effective. Like Tracy said yoga is great! Walking is what I started with. Now I'm 8 mos. post op I can do a lot more. I do use weights but I'm keeping them light for now as going too heavy irritates my neck muscles. I also find overhead lifts are quite uncomfortable. I avoid those and try not to lift the weights further than shoulder height. It seems to cut back significantly on neck strain!
Whatever exercises you perform I suggest you talk to your doctor to make sure it ok. I started off with short walks to try and build up my strength. Than I gradually started going to the pool and swimming the free style and back stroke, very gentle. I did these exercise about 3 times a week until I got stronger. I’m almost 3 months post-op and I’m now in the gym 5 days a week. I’m lifting very light weights maybe twice a week but nothing aggressive. The other days I stretch, swim, get in the hot tub, sauna and steam room. From what I understand it take 6-12 months to recover, so it’s important I be gentle to myself. I hope this helps.
Thanks for the ideas. Anglyn I totally forgot about planks. Thanks for the reminder. As for weights, how much are you guys using? My ns told me I have no restrictions at my 6 week post op check up, but I know I cant just do anything. I guess I know me better than he does. I don't want to mess myself up so I am starting easy.
Right now I'm just using 5 and 8 lb. dumbbells. Long before I had gotten sick I had completed a couple of weight lifting programs and used to use much, much heavier so it's an adjustment but I want to respect my limits!