Takeaways
1. Recovery after a c-section or an open hernia surgery requires patience.
2. An abdominal binder may help your muscles recover after surgery.
3. There are many methods to prepare for surgery and recuperation.
4. When your doctor approves, you may perform abdominal workouts to build muscular strength.
You may be restless after abdominal surgery and eager to go back to work, but healing comes first. After abdominal surgery, you must gradually restore your stomach muscles. To reach the abdominal cavity after a hysterectomy, cesarean or open hernia surgery these muscles may have been severed.
Fortunately, we have 6 workouts and 6 suggestions for you to help repair your abdominal muscles after surgery!
1. Post-Abdominal Exercise Benefits
2. At Home
3. Abdominal Exercises Post-Op
4. When can I start exercising?
Post Abdominal Exercise
Exercise may help you heal after a C-section, hernia repair, or hysterectomy. These operations often weaken abdominal and pelvic muscles, causing discomfort, incontinence, and digestive problems. Weak abdominal muscles may cause bad posture and back discomfort.
Getting up and walking may help relieve muscular spasm discomfort after surgery. Controlled exercise does not harm the wound or surgery region and may assist improve breathing, blood flow to the lungs, and bowel function. Abdominal binders offer mild compression to freshly healed belly muscles. The binders minimize post-surgery dangers by limiting chest and abdominal expansion.
Home Expectations
Abdominal surgery is a physically demanding procedure that needs home adjustments to ensure a complete recovery. Recovery after surgery differs from person to person. Discuss with your doctor the possible outcomes of surgery. If you know what to anticipate after surgery, you can prepare and return to your normal routine fast!
Get moving!
Walking soon after surgery is one of the most important things you can do to avoid complications. Every day, stroll. Walking improves blood flow and prevents clots. Begin with 10-15 minutes and progressively increase your distance or duration.
Infections, blood clots, and lung issues like pneumonia raise your chance of not walking. Long-term bed rest may cause skin breakdown and pressure sores. Don’t do intense activities like biking or running.
Eat Well
You may be constipated or nauseated after surgery. Even if you aren’t hungry or want to eat, it’s essential to consume a therapeutic diet. These nutrients may help you feel better and keep your digestive system functioning. It is also advised to keep hydrated.
1. Restriction
Do not lift, pull, or push anything heavier than 10 pounds for 4 to 8 weeks following surgery, unless your doctor says otherwise. Do not engage your abdominal muscles, such as sitting up straight from a laying posture.
If you have trouble reaching your feet when dressing, try a sock assist or a long-handled shoehorn.
2. Get Plenty of Rest
Sleep is vital for post-operative recovery. Using a body positioner or pillow may help you sleep. After surgery, a cushion between your knees or under your stomach can help you sleep better. Place the body positioner beneath the back to support the spine when lying on your side. A supporting head pillow may also help you attempt a different sleep position.
Use the logroll technique to get out of bed to avoid injury. First, raise your feet and roll onto your side with bent knees. Then, lift your feet off the bed and sit up using your arms. Before getting up, sit on the bed’s side. Use a bedside grab rail for extra support.
Post-Op Abdominal Workouts
These workouts target the abs and pelvic floor. Abdominal and pelvic muscular strength helps prevent problems like abdominal weakness and low back discomfort. To avoid stiffness and discomfort, perform these exercises three times each day.
After your wounds heal, gently extend your abdomen. Your posture may improve and tight scarring may be avoided. Gradually go from flat back to stomach, then to stomach supported up on elbows.
Consult your doctor before starting a new fitness regimen.
Pelvic Tilt
2-4 weeks after surgery
Lay on your back, knees bent. Gently raise your pelvis and sink into the bed or floor.
Your abs should feel tightening.
Reverse the motion and repeat. 2–3 times per day for the first few weeks after surgery.
Increasingly arch your back and tighten your abs as you push into the floor. Work up to 20 reps.
Lie on your back, knees bent. Gently rock your pelvis upwards and flatten your back into the bed or floor. Hold for 15-30 seconds while inhaling deeply.
Heel slides
2-4 weeks after surgery
Lie flat on the floor or bed. Sit on the floor or bed and move one heel toward your butt. Your knee will bend.
Note: Keep sliding your heel and bending your knee until it becomes uncomfortable and you feel pressure inside your knee.
Hold for 5 seconds. Return your heel to the floor or bed to straighten your leg. Aim for 5 reps before switching sides.
Aim for 5 reps before switching sides. Knee roll
2-4 weeks after surgery
Lie on your back, knees bent, arms outstretched. Keep your knees and ankles together and begin to lean to one side.
Tighten your abs and turn your knees to the other side. Keep your shoulders relaxed and your head relaxed while looking up.
3-4 times per day for the first few weeks after surgery. You can gradually lower your knees and increase the range to 20 repetitions.
You can gradually lower your knees and increase the range to 20 repetitions. Hip LIFT
6-6 weeks after surgery
Lay on your back, knees bent. Adjust your pelvis gently and tighten your pelvic floor muscles.
Lift your butt off the bed or floor, vertebra by vertebra. Elevate your butt as high as you can
Hold for 5-10 seconds, inhaling deeply. Reposition your spine and pelvis.
Begin with 3-5 repetitions, gradually increasing to 10-15 reps and lifting higher as your recovery progresses.
Abdominal Hollowing
6-8 weeks after surgery
Kneel on the bed or the floor, back straight.
Inhale, gently tightening the lower abdominal muscles without arching your back. Hold for 5 seconds and gently exhale to relax the muscles.
Abdominal Curl -Ups
6-8 weeks after surgery
Lie on your back, legs bent, feet flat on the floor or bed. Knees together, one hand on each thigh
Raise your head and shoulders off the floor by squeezing your thighs. Hold a comfortable posture for 3-5 seconds.
Return your head and shoulders to the floor. Initially aim for 5 repetitions, gradually increasing to 10-15 reps and further as your recovery progresses.
Wanna start exercising?
The first two weeks should be spent at home, but not in bed. Taking daily short walks may help you gain strength and stamina after abdominal surgery. During this time, your abdominal muscles will progressively develop, allowing you to begin regular floor workouts.
Ask your doctor whether you may use an exercise ball or resistance bands to improve your abs after 4-8 weeks. Perform crunches on an exercise ball or leg lifts. Or just wrap a resistance band over your foot arches to isolate and tone your abs.
Strengthen your abdominal muscles only when your doctor says it’s safe. Lie on the floor for 8–12 weeks and do sit-ups, bicycling, and flutter kicks. To maintain correct form, keep your lower back flat on the ground.
Reference
www.versusarthritis.org
orthoinfo.aaos.org
Read More
https://www.healthnfoods.com/article/we-go-to-gym-2021/