Back Exercises after Surgery
Page 5 of 8
Continue doing the exercises of Phase 1 and add the following.
Lie on your back with your knees bent and your feet on the mat. Stabilise the pelvis by contracting the buttock and pelvic floor muscles and the navel in and upwards. Now lift your buttocks just off the surface. As your strength increases you may lift your buttocks higher, but do not extend your back.
Hold the contraction for 10 seconds and then descend slowly. Repeat the action 10 times.
Lie on your stomach with pillows under your stomach and ankles.
Put your arms straight above your head and stretch them parallel to the mat.
Lift your hands slightly off the mat so that they just don’t touch. Your hands are not allowed to clear the mat for more than 1 cm.
Hold the contraction of 10 seconds and repeat 10 times.