Over the next two weeks, we will add new strength exercises. Walking will continue to be part of your programme, with the amount increasing gradually.
1. Walking
Walk for 15 minutes every day. Walk on flat and easy terrain. The exertion should be light to medium.
2. Mobilisation and strength
Practise the following exercise twice a week:
- Blade stretch: 2 x 10 repetitions
- Sit & stand: 2 x 10 repetitions
- Tricep curls: 2 x 10 repetitions
- Bicep curls: 2 x 10 repetitions
Physical activity programme, post-op – Phase 3: Weeks 4 & 5 tabular view
| Walking – 5 times a week |
| 20 minutes |
| Flat, easy terrain |
| Medium exertion |
| Mobilisation and strength – 3 times per week | |
| Blade stretch | 2 x 10 repetitions |
| Sit & stand | 2 x 10 repetitions |
| Tricep curls | 2 x 10 repetitions |
| Bicep curls | 2 x 10 repetitions |
| Chest press | 2 x 10 repetitions |
| Shoulder rolls | 2 x 10 repetitions |