What you can do to help yourself after abdominal surgery

We have spoken so much about why you should build strength and what you shouldn’t do so let’s talk about what you can do.

Mobility and flexibility

It is important to get your core moving again post-surgery. We have a tendency to go into protect mode and hunch over, so first things first, let’s lift our chests, tuck our pelvis under and lengthen the gap between the ribs and the hips.

Pelvis & lower back mobility

Often after surgery and before depending on what’s going on, our pelvis alignment shifts to accommodate the change in our bodies. It is important to try to get some movement back into the pelvis so we suggest,

Pelvic tilts – lying on the floor or standing, ensure you are long through your spine and your chin is tucked in. Slowly tilt your pelvis backward as though you are trying to flatten your back into the floor, then tilt your pelvis forwards creating an arch in the back, repeat this 10 times.

Hip flexor/psoas stretch- either standing or kneeling take one leg behind you and one leg in front, tilt your pelvis backward so your hip bones are facing forwards, then slowly sink forwards into your front leg, not allowing the knee to pass the toes, hold for 30-60 seconds and then slowly come up and change legs and repeat.

Pretzel stretch- this is a great one for the lower back, lying on your back with your knees bent, cross your right leg over your left so there is no gap in between your legs, then slowly lower your right foot towards the floor creating a gentle twist through the body. Put your arms out to the side and relax, hold for 30-60 seconds and then slowly come up to the centre, change legs over and roll slowly to the other side for the same time.