Best Exercises after spine surgery
Recommended Exercises after Spine Surgery
Isometric Back Exercises after spine surgery:
- Isometric Back Extension:
- Lie face down on a flat surface with your hands placed palms down near your shoulders.
- Engage your abdominal muscles and press your hips into the floor while lifting your chest slightly off the ground.
- Hold this position for 5-10 seconds, focusing on contracting the muscles in your lower back.
- Relax and return to the starting position. Repeat for 8-10 repetitions exercises after spine surgery.
- Isometric Abdominal Bracing:
- Sit or stand tall with your back straight and shoulders relaxed.
- Tighten your abdominal muscles as if you were preparing to take a punch to the stomach.
- Hold this contraction for 10-15 seconds while maintaining normal breathing.
- Relax and repeat for 8-10 repetitions, gradually increasing the hold time as you become stronger.
Isometric Neck Exercises:
- Isometric Neck Flexion:
- Sit or stand tall with your spine straight and shoulders relaxed.
- Place one hand on your forehead and gently push your head forward, resisting the movement with your neck muscles.
- Hold this position for 5-10 seconds, feeling the muscles in the front of your neck working.
- Relax and return to the starting position. Repeat on the opposite side, pushing your head against your hand in a diagonal direction.
- Perform 8-10 repetitions on each side.
2. Isometric Neck Extension:
- Sit or stand tall with your spine straight and shoulders relaxed.
- Place both hands on the back of your head and gently push your head backward, resisting the movement with your neck muscles.
- Hold this position for 5-10 seconds, feeling the muscles in the back of your neck working.
- Relax and return to the starting position. Repeat for 8-10 repetitions.
- Isometric Neck Lateral Flexion:
- Sit or stand tall with your spine straight and shoulders relaxed.
- Place one hand on the side of your head and gently push your head toward your shoulder, resisting the movement with your neck muscles.
- Hold this position for 5-10 seconds, feeling the muscles along the side of your neck working.
- Relax and return to the starting position. Repeat on the opposite side, pushing your head against your hand in a lateral direction.
- Perform 8-10 repetitions on each side.
Isometric exercises involve contracting muscles without changing their length or joint angle, making them a safe option for individuals recovering from spine surgery. However, it's essential to consult with your healthcare provider or physical therapist before starting any exercise program, especially after surgery. They can provide guidance on which exercises are safe and appropriate for your specific condition and help you develop a personalised rehabilitation plan to optimise your recovery.
Recommended Exercises Post-Spine Surgery:
- Walking: Start with short, gentle walks and gradually increase duration and intensity.
- Core Strengthening Exercises:
- Pelvic tilts
- Bridge exercises
- Abdominal bracing
- Range of Motion Exercises:
- Neck stretches
- Shoulder rolls
- Flexibility Exercises:
- Cat-Cow stretch
- Child's pose
- Stability and Balance Exercises:
- Single-leg balance
- Stability ball exercises
- Low-Impact Aerobic Exercises:
- Stationary biking
- Water aerobics
- Breathing Exercises:
- Diaphragmatic breathing
- Posture Correction Exercises:
- Chin tucks
- Shoulder blade squeezes
- Gentle Stretching Exercises:
- Hamstring stretch
- Quadriceps stretch
Isometric Exercises:
- Isometric Back Exercises:
- Isometric Back Extension
- Isometric Abdominal Bracing
- Isometric Neck Exercises:
- Isometric Neck Flexion
- Isometric Neck Extension
- Isometric Neck Lateral Flexion
Isometric exercises involve contracting muscles without changing their length or joint angle, making them a safe option for individuals recovering from spine surgery. However, it's essential to consult with your healthcare provider or physical therapist before starting any exercise program, especially after surgery. They can provide guidance on which exercises are safe and appropriate for your specific condition and help you develop a personalised rehabilitation plan to optimise your recovery.