Here is your programme for the next three weeks:
1. Walking
Walk for 20 minutes five times a week. Walk on flat and easy terrain. The exertion should be medium.
2. Mobilisation and strength
Practise the following exercise 3 times a week:
- Blade stretches: 2 x 10 repetitions
- Sit & stand: 2 x 10 repetitions
- Tricep curls: 2 x 10 repetitions
- Bicep curls: 2 x 10 repetitions
- Chest presses: 2 x 10 repetitions
- Shoulder rolls: 2 x 10 repetitions
Physical activity programme, post surgery – Phase 3: Weeks 6–8
| Walking – 5 times a week | Mobilisation and strength– 3 x per week | |
| 20 minutes | Blade stretches | 2 x 10 repetitions |
| Flat, easy terrain | Sit & stand | 2 x 10 repetitions |
| Medium exertion | Tricep curls | 2 x 10 repetitions |
| Bicep curls | 2 x 10 repetitions | |
| Chest presses | 2 x 10 repetitions | |
| Shoulder rolls | 2 x 10 repetitions | |