MY PHYSCIAL THERAPY EXERCISES IN THE WATER AFTER SPINE SURGERY: PART 1. MOBILITY скачать в хорошем качестве

MY PHYSCIAL THERAPY EXERCISES IN THE WATER AFTER SPINE SURGERY: PART 1. MOBILITY

Join Marzena, a certified fitness instructor with over 25 years of experience, in this specially designed two-part aqua workout series tailored for individuals recovering from spine surgery. Drawing from her personal journey of overcoming two spinal surgeries following a life-altering car accident, Marzena combines professional expertise with firsthand understanding to guide you through gentle, effective water-based exercises. Part One: Motion Exercises (35 minutes) Discover the importance of movement in the recovery process. Engage in a series of gentle exercises focusing on enhancing mobility and flexibility, all performed in the supportive environment of water. The buoyancy reduces stress on the spine, allowing for pain-free movement and promoting healing. Part Two: Lower, Upper, and Core Strengthening (35 minutes) Building upon the foundation of motion, this session introduces safe, gentle strengthening exercises targeting the lower body, upper body, and core muscles. Performed in water, these exercises leverage the natural resistance of water to build strength without placing undue strain on the spine. Important Guidelines and Disclaimer Medical Clearance:Always consult your healthcare provider before beginning this or any exercise program to ensure it's appropriate for your specific condition. Exercise Environment:Use a pool with water at waist to chest level. A pool noodle may be beneficial for certain exercises.Recommended water temperature: 84–88°F (29–31°C).Footwear: Wear non-slip water shoes at all times—especially while walking to the pool and during exercises—to reduce the risk of slipping and falling. Progression:Start with the easier level of each exercise and gradually progress as you gain strength and feel more comfortable. Precautions:Avoid bending, twisting, lifting heavy objects, or making sudden, uncontrolled movements. Always prioritize controlled, gentle motions. Healing Timeline:Begin water exercises only after your surgical site has fully healed and you’ve been cleared by your doctor. This typically happens around 6–8 weeks post-surgery, but timelines vary. Full recovery after spine surgery can take several months to a year—patience and consistency are key. Important Safety Note:Do not exercise alone in the pool. Always have someone nearby for your safety. Disclaimer:These exercises are shared for educational purposes only. I am not a doctor or a physical therapist. I am sharing the knowledge, experience, and exercises that supported my own recovery journey.If you feel any pain or discomfort during or after performing these exercises, stop immediately and consult your doctor.