Well, here it is 7 months since going through a total hip replacement, and I’m able to increase my exercise routine to enable my body to return to some kind of normal.
And, of course, before I begin to share my new routine with you, I am legally bound to share the following disclaimer with you, FIRST, as it is important that you understand, and seek a routine for YOUR body type and needs, not simply copy mine.
Disclaimer: This post is NOT medical advice. These are exercises and stretches that were setup for MY body issues by a fully licensed athletic therapist. The instructions and videos contained within are in no way to be a substitute for proper counselling from YOUR medical physician. Please consult your medical physician BEFORE you consider beginning to adapt my exercise and stretch routine… or any other exercise program.
The Sunnybrook Hospital provided me with exercises to do in order to increase my flexibility after my hip replacement surgery. And these were to be done every other day.
Once I found these exercises more hurtful then beneficial to continue, as of the 28th of March this year, I moved back into doing some of the exercises and stretches from my old daily exercise routine, those I felt comfortable performing that is.
These I now do every other day, as the Sunnybrook Hospital therapist instructed me to do their exercises.
As of the 4th of April, I’ve started to walk my dog 1 mile daily (first time in 4 years!), providing it isn’t snowing. So far, we’ve only missed two days since starting on the 4th due to strong winds and rain.
And, here is my new exercise and stretch routine…
1.) Child Pose
2.) Lazy Pushups
3.) Knees to Chest
4.) Resistance Band Straight Leg Raise
5.) Band Resisted Clam Shell Exercise
6.) Shoulder Bridge Lift
7.) Lateral Step Ups
8.) Calf Stretch Using Stairs
9.) Wall Squats with Fitness Ball
10.) Bridge Plus Knee Flexion
11.) Shoulder Ball Bridge and Leg Raise
12.) Lunge with Reach Dynamic Stretch
13.) Leg and Buttock Stretches
14.) Hamstring Stretch
15.) Adductor Stretch
1.) Child Pose (stop at the 15 seconds into this video) – hold for 30 seconds and interchanged with the Lazy Pushups.
2.) Lazy Pushups – 3 sets of 10 lazy pushups interchanged with Child Pose.
3.) Knees to Chest – 3 sets of 12 knee ups (6 per knee) with a 30 second wait in between.
4.) Resistance Band Straight Leg Raise – 3 sets of 12 for each leg using a red band, with a 30 second wait in between EACH set.
5.) Band Resisted Clam Shell Exercise – 3 sets of 12 for EACH leg using a red band, with a 30 second wait in between EACH, as I stay on one side until the 3 sets are complete and then I roll over and start the other side.
6.) Shoulder Bridge Lift – 3 sets of 12 each with a 30 second wait in between EACH set.
7.) Lateral Step Ups – using my stairs, standing sideways (hands on the wall), facing the wall, I do 3 sets of 12 per leg, switching between legs each time.
8.) Calf Stretch Using Stairs – using my stairs, I usually do one leg at a time, hold for 30 seconds then switch feet, for 3 complete sets.
9.) Wall Squats with Fitness Ball– using my Styrofoam roller pressed firmly between my knees (NO dumb bells for me), and do 3 sets of 12 squats with a 30 second rest between sets.
10.) Bridge Plus Knee Flexion – keeping my hips off the floor, doing this 12 times for 3 sets with a 30 second rest between sets.
11.) Shoulder Ball Bridge and Leg Raise – once in position, doing leg raises to the count of 12 with a 30 second rest in between 3 sets.
12.) Lunge with Reach Dynamic Stretch – I put my knee on my Yoga mat, and stretch WITHOUT twisting at the waist, as this instructor is showing. I alternate legs, remaining on my mat and WITHOUT moving forward as this instructor is doing. I do 3 reps of 12 stretches.
13.) Leg and Buttock Stretches – (stop video at 3:17 minutes in) Doing this stretch holding for 30 seconds, then alternating legs and repeating doing 3 sets of 12 daily.
14.) Hamstring Stretch – I do mine sitting on the sofa sideways, with one leg held out flat while the opposite leg is bent with the foot on the floor. When bending forward, keeping the knee of my straightened leg as flat as possible, while keeping my back as straight as possible and holding that position for 30 seconds, alternating legs, for 3 sets.
15.) Adductor Stretch – This stretch, the instructor starts at 1:25 into video after informing you of what may not be working for you. Again, I do 3 reps of 12 stretches, holding for 30 seconds for each stretch.
If you would like to ask me a question regarding my new routine exercises for lower back pain, after hip replacement surgery, please do leave them in a comment below. I value my readers and will respond in a timely manner.
Credit for Header: Image by yogabelloso from Pixabay