Here is your programme for the next 12 weeks.
1. Walking
Walk for 40 minutes four times a week. Walk on flat and easy terrain. The exertion should be medium to heavy.
2. Mobilisation and strength
Practise the following exercises 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
- Core crunches: 2 x 10 repetitions
- Leg lifts: 2 x 10 repetitions
Physical activity programme, post surgery – Phase 3: Weeks 13–24
| Walking – 4 times a week | Mobilisation and strength – 3 times a week | |
| 40 minutes | Blade stretches | 2 x 15 repetitions |
| Flat, easy terrain | Sit & stand | 2 x 15 repetitions |
| Medium to heavy exertion | Tricep curls | 2 x 15 repetitions |
| Bicep curls | 2 x 15 repetitions | |
| Chest presses | 2 x 15 repetitions | |
| Shoulder rolls | 2 x 15 repetitions | |
| Core crunches | 2 x 15 repetitions | |
| Leg lifts | 2 x 15 repetitions | |