 thibeaur 5 years ago | Thank you very much. I’ll keep this on hand. |
 Ossie-Sharon 5 years ago | Hi, thibeaur. There are exercises you can do both seated and laying down to stay toned. The best resource is the health care provider familiar with your case – he or she (or perhaps even you) are likely entitled to ask a physical therapist what can be done. It is also in their interest for you to avoid muscle loss.
Meanwhile, the following are some very light basics:
Simple Stretches
Hands:
1. Bring your entire hand in a fist for a couple of seconds.
2. Open your palm and stretch your fingers freely for five seconds.
3. Repeat the same process on the opposite hand.
Feet:
1. Clench or point your foot for a couple of seconds.
2. Flex your foot and stretch your toes freely for five seconds.
3. Repeat the same process on the opposite foot.
Limb Lifts
Arms:
1. Lift one arm as high as you can. If this becomes too difficult, you can
bed and lift your elbow instead.
2. Hold up your arm for 10 seconds.
3. Repeat the exercise on the opposite arm.
Legs:
1. Bring your legs together, straight or bent (as able).
2. Slowly lift up left leg; keep as straight as possible.
3. Hold that lift for 10 seconds (as able).
4. Return the leg to its original position.
5. Repeat on the opposite leg.
Belly & Back Boosts
Side Rolls:
1. Lie on your back. Turn to your right and maintain that position for 10 seconds.
Get help as needed to position your limbs for comfort.
2. Roll onto your back again. Maintain for 10 seconds.
3. Turn to your left. Maintain for another 10 seconds.
4. Repeat process several times as tolerated.
Tummy Tucks:
1. Start on your back with your legs stretched forward.
2. Place your palm on your stomach.
3. Inhale to tighten your stomach by “pulling” it towards your spine. Hold for 10 seconds.
4. Repeat as tolerated, switching palms each time.
Squeeze & Strengthen
Thighs:
1. Lie on your back with your legs slightly apart.
2. Put a soft, long pillow between your knees.
3. Squeeze the pillow with your knees and hold for 10 seconds.
4. Release the squeeze and rest for 10 seconds.
5. You can repeat up to 10 times as comfortable.
Butt/Glutes:
1. Lie on your back with legs slightly apart.
2. Clench your right butt muscle (glute).
3. Hold this for 5 seconds. Rest for 10 seconds.
4. Repeat on your left glute.
5. You can repeat up to 10 times as comfortable. |
| thibeaur 5 years ago | Hi, I have had spinal fusion twice this past year. One was in my cervical through the front of my neck and the second was lumbar fusion in the L5-S1. I just had facet injections this morning in my L3-L4 & L4-L5 for two large tears. My question is I’m limited to what I’m able to do due to pain, what types of exercise that will help me with my program that I just joined tonight? I’m have limited lifting, bending and twisting due to the surgery and tears. |
