What you can do to help yourself after abdominal surgery
We have spoken so much about why you should build strength and what you shouldn’t do so let’s talk about what you can do.
Mobility and flexibility
It is important to get your core moving again post-surgery. We have a tendency to go into protect mode and hunch over, so first things first, let’s lift our chests, tuck our pelvis under and lengthen the gap between the ribs and the hips.
Pelvis & lower back mobility
Often after surgery and before depending on what’s going on, our pelvis alignment shifts to accommodate the change in our bodies. It is important to try to get some movement back into the pelvis so we suggest,
Pelvic tilts – lying on the floor or standing, ensure you are long through your spine and your chin is tucked in. Slowly tilt your pelvis backward as though you are trying to flatten your back into the floor, then tilt your pelvis forwards creating an arch in the back, repeat this 10 times.
Hip flexor/psoas stretch- either standing or kneeling take one leg behind you and one leg in front, tilt your pelvis backward so your hip bones are facing forwards, then slowly sink forwards into your front leg, not allowing the knee to pass the toes, hold for 30-60 seconds and then slowly come up and change legs and repeat.
Pretzel stretch- this is a great one for the lower back, lying on your back with your knees bent, cross your right leg over your left so there is no gap in between your legs, then slowly lower your right foot towards the floor creating a gentle twist through the body. Put your arms out to the side and relax, hold for 30-60 seconds and then slowly come up to the centre, change legs over and roll slowly to the other side for the same time.
If you don't know where to start with your rehab and are feeling lost, then we're here to help you. Just hit the button to send us an email and we'll be in touch.
We can offer you the guidance and support you need to find the right kind of core rehab no matter your issue and without any judgment.
Sometimes the first step is just asking for help. We're here for you.
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Hypopressive Training – Fitter Floor and Core – Online Course, Downloadable PDF and Video Access
Learn Hypopressives and how to use them to improve your Core weakness.
This technique is changing so many women’s lives, by focusing on our breath work and posture to help reduce abdominal pressure, strengthen the pelvic floor and improve prolapse
We use the Hypopressive technique as the base of the course alongside Pilates for prolapse and core issues to start to build strength through
the whole core safely.
When you start to feel stronger and your symptoms begin to improve the course then moves onto general functional fitness that doesn’t increase abdominal pressure but starts to get you working a bit
harder ready to get back to the exercise you love.
This course is unlike any other Core programme.