47 Post-oper exercise surgery

Post-operative
Advice and Exercise
following Surgery
A Guide to Returning to
Pre-Surgery Fitness

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Contents
Pages
After your Operation ........................................................
1 - 2
Breathing and circulation
Moving Around & Getting Comfortable ............................
3 - 4
Pelvic Floor exercise ..........................................................
5 - 6
Abdominal (Tummy) Exercises ..........................................
7 - 8
Safe Lifting ......................................................................
9
Emotions ..........................................................................
9
After Leaving Hospital ...................................................... 10 - 12
General Tips
Rest & Exercise
Housework & Gardening
Driving, & Sex)
Returning to Work ..........................................................
12
Further Information ..........................................................
13

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From the day of your operation
Start these two simple exercises as soon as you wake up. Continue
until you are fully up and around.
Breathing Exercises
Regular DEEP BREATHING exercises will help to:
• keep your chest clear
• ease nausea (sickness)
• relax and calm you
• ease wind pains
Bend your knees up gently, feet on bed.
• Take a slow, deep, comfortable breath in
• Allow your tummy to rise
• Hold for a moment, then sigh out
• Do 5 of these deep breaths
• Rest for a few normal breaths
• Then do 5 more deep breaths
Try to do these every hour during the day.
1

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If you have the need to cough ‘something up’ (secretions), the least
painful and most effective way is to “huff”.
Start with the deep breaths.
Support firmly over your dressing or pad with both hands, and do a
short, forced breath out through an open mouth as if steaming up a
mirror (this is a huff).
Finish with some deep breaths.
It will help to hold yourself in the same way if you laugh or sneeze.
Circulation Exercises
These should help to maintain the circulation in your legs whilst you
are not so active.
Keep your legs and ankles uncrossed at all times
With your legs stretched out, briskly circle your feet and bend them up
and down.
You should feel your calf muscles acting as a pump.
Do these often while you are awake.
2

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Moving Around, and In & Out of, Bed
It is important to do these in a way, which does not strain you.
1.
1. Bend both knees up
and press them together.
Turn your head.
2.
2. Reach across with your top
arm and roll onto your side
(gently pulling your
tummy in).
Then - To move up the bed
3a.
3a Prop up on your elbow and
push up through your hands
and feet.
or To get out of bed
3b.
3b Lower your feet off the bed
and slowly push yourself up
to sit on the side of the bed.
Slowly straighten up.
Do the reverse to get into bed, sit as near to the pillows as possible.
3

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Getting Comfortable in Bed
When lying on your side, try supporting your tummy and
top leg with pillows.
Sitting up in bed, place your bottom as close to the back rest as
possible. Use the pillows to keep your back straight and supported.
Sitting and Standing
Many people sit out of bed on
the first day after their operation.
Support your back in the chair
with pillows or a small rolled
towel, so you are sitting upright
4

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When you first stand up or start
walking around you may be
tempted to stoop. Try to stand
and walk as tall as you can.
Relax your shoulders.
Exercising your
Pelvic-Floor Muscles
Your pelvic floor muscles form a wide sling between the coccyx
(tailbone) and pubic bone.
Spine (back bone)
Bowel
Uterus (womb)
Bladder
Pubic Bone
Urethra (front passage)
Vagina (birth canal)
Anus (back passage
Perineum/Vulva
Pelvic Floor Muscles
They are important for
 good bladder and bowel control
 supporting the bladder, bowel & uterus
 enjoyment of sex
Start to exercise them as soon as your catheter has been removed.
5

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How to exercise
• Get into a comfortable position.
• Imagine that you are trying to stop yourself from passing wind
and at the same time trying to stop your flow of water (urine).
• Tighten those muscles.
The feeling is one of “squeeze and lift”,
closing and drawing-up the back and front passages.
REMEMBER: Don’t hold your breath, or pull in your
tummy, or tighten your buttocks, or squeeze your legs together.
• Now that you can do the basic pelvic floor exercise, you can use it
to gradually tone up your muscles.
How many to do
• Start with what you can do now
How many seconds can you hold the squeeze for?
(maximum of 10 seconds)
• How many times can you repeat this?
(Up to a maximum of 10,
resting for 4 seconds between squeezes).
• Squeeze and lift more firmly and let go quickly.
How many of these quick squeezes can you do?
• Now that you know what your “starting block” is try to do this
starting block 4 to 6 times a day.
(For example, a 5-second squeeze repeated 5 times, plus 5 quick
squeezes).
• Remember also to squeeze your pelvic floor as you cough, sneeze,
run or lift.
If you are having problems controlling your bladder or bowel
(such as wetting, soiling or having to rush to the toilet) ask
your Doctor for advice and/or to be referred for treatment.
6

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Exercising your Abdominal (tummy) Muscles
• These exercises are a useful part of your recovery.
• The first two can help to ease low backache, wind, and
constipation. They can be started in the first few days after
your operation.
• Do them 3 times a day.
1. Deep Abdominals
• Lie on your back, knees bent, feet flat.
• Put one pillow under your head.
• Breathe in, gently letting your tummy rise.
• As you breathe out, gently draw your tummy button
towards your spine.
• Hold for a few seconds, then relax
• Rest for a few seconds
• Repeat 3-5 times to begin with
REMEMBER: Keep your back still.
Don’t hold your breath.
gently squeeze your pelvic floor too.
Aim to build up gradually - holding your tummy in for a maximum of
10 seconds, repeating it up to 10 times.
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2. Pelvic Tilting
• Lie in the same position as exercise 1.
• As you breath out and draw your tummy in, gently tilt your
pelvis (pubic bone) and flatten the small of your back into
the bed or floor.
• Hold for a few seconds, then relax.
• Repeat 3-5 times and gradually build up to 10 times.
3. Knee Rolling
Lie in the same position as exercise 1.
• Draw your tummy in.
• Slowly lower your knees a little to one side and then to the
other side.
• Stop and relax in the middle.
• Keep breathing.
• Repeat 3-5 times and gradually build up to 10 times.
REMEMBER: Exercise should not cause pain.
Do not exercise if you feel unwell or are in pain
(except wind).
Start gently and progress at a speed which
suits you.
8

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