10 Min Pre -Op Workout | Low Impact | Standing and Seated Options
*Minutes 1-2: Warm-up*
1. Seated marching: 30 seconds (sit comfortably with feet flat on floor, lift one leg off ground and march in place).
2. Standing leg swings: 30 seconds (stand with feet hip-width apart, swing one leg forward and backward).
*Minutes 3-4: Upper Body*
1. Seated arm raises: 15 reps, 30 seconds (sit comfortably with feet flat on floor, raise one arm straight up overhead).
2. Standing shoulder rolls: 15 reps, 30 seconds (stand with feet hip-width apart, roll shoulders forward and backward).
*Minutes 5-6: Lower Body*
1. Standing hip circles: 15 reps, 30 seconds (stand with feet together, move hips in a large circle).
2. Seated ankle rotations: 15 reps, 30 seconds (sit comfortably with feet flat on floor, rotate one ankle in a circle).
*Minutes 7-8: Core*
1. Standing pelvic tilts: 15 reps, 30 seconds (stand with feet hip-width apart, tilt pelvis up and back).
2. Seated deep breathing: 30 seconds (sit comfortably with feet flat on floor, focus on deep, slow breaths).
*Minutes 9-10: Cool-down*
1. Standing static stretch: 30 seconds (stand with feet hip-width apart, stretch arms up overhead).
2. Seated leg stretch: 30 seconds (sit comfortably with feet flat on floor, stretch one leg out to side).
Tips:
- Listen to your body and stop if you experience any pain or discomfort.
- Stay hydrated throughout the workout.
- Avoid any exercises that may exacerbate underlying medical conditions.
- Consult with your healthcare provider before starting any new exercise program, especially before surgery.
This low-impact workout is designed to help prepare your body for surgery by:
- Improving circulation and reducing swelling
- Maintaining range of motion and flexibility
- Enhancing overall physical function and resilience
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