3 Days After Hernia Surgery Exercises скачать в хорошем качестве

3 Days After Hernia Surgery Exercises

DISCLAIMER: Please ensure you have clearance from your doctor before starting an exercise program. This is a suggested workout for patients the day after hernia surgery. To access the full 21 Day Post Hernia Surgery Program, visit HerniaSurgeryRecovery.com (approved by Shouldice Hernia Hospital, the world's leading centre of excellence in abdominal wall hernia repair). $149 CDN (no tax) for the remaining videos of the 21 Day Post Hernia Surgery Program! Go to https://herniasurgeryrecovery.com/ord... to purchase. Any questions or concerns can be sent to [email protected]. Here are the benefits of each exercise/stretch. 1. Stomach Vacuums - An easy weightless exercise to engage the core and your pelvic floor, particularly the transverse abdominis which helps with improving posture. 2. Hip Circles - A safe and effective movement to stretch and loosen up the muscle and fascia in the surrounding surgical area. 3. Torso Twists - A mobility movement to increase the range of motion through the obliques and loosen the mid-section. 4. Twisting Squat - A strength exercise to work the legs (quadriceps). The twist helps loosen the mid-section. 5. Marching on the Spot - Is a functional movement similar to walking. It gets the blood circulating. 6. Deadlift and Reach - The deadlift is a basic pull exercise that engages and stretches the hamstrings. It is also a movement to reinforce posture. The reach helps stretch the mid-section. 7. Twisting Squat with Side Reach - A strength exercise to work the legs (quadriceps). The additional twist helps loosen the mid-section and engage the obliques. 8. Wipe the Walls - This is a strength and mobility exercise to help strengthen the quads and loosen up the pelvic area. 7. John Travolta's - An upper and lower body movement that increases blood flow and circulation throughout the body. It engages the muscles in the legs (quadriceps) and arms (deltoids and triceps) and stretches out the torso. 8. Squat Shuffle - Another strengthening exercise for the quads, but with some lateral (side) motion to slightly alter the angle used by the muscles. 9. Back Step with Fly - A strengthening and functional exercise that focuses on the quads and glutes. The fly engages the shoulder muscles. 11. Reach Up Stretch - Improve the range of motion for the mid-section and obliques. 12. Standing Hamstring Stretch - Improving the range of motion of the hamstrings will also assist with posture. Tight hamstrings can easily lead to lower back tightness and possible injury. 13. Hip Flexor Stretch - Improving the range of motion of the hip flexors will assist with posture. Patients will tend to "guard" this area as it is close to their injury and surgical site. The "guarding" posture will cause the hip flexors to shorten and could lead to a pelvic tilt that can aggravate the lower back. 14. Embrace the World - This stretch focuses on the upper anterior (front) portion of our body which can get tight when we sit for prolonged periods of time. This stretch lengthens the muscles and ligaments to help us improve our posture through our upper back.