WEEK 4 TRY A SQUAT AND TAKE A DIP

A MONTH after surgery, mobility should have significantly improved, and if there has been no complications the scars will now have healed. In addition to my at-home programme, I recommend visiting your local leisure centre. Getting in the swimming pool can be a very important part of your rehabilitation. However, check with your doctor beforehand to make sure you are at a suitable stage to start.

Begin with five to ten minutes just walking in chest-deep water, practising taking weight through both of your legs equally and returning to a normal walking pattern. As this becomes easier you can begin to walk in shallower water and increase your walking time. Complete at least three walking sessions in the pool before you begin to swim.

When you swim, avoid the bent breast stroke legs, and instead do a gentle front crawl kick.

Continue to do week three’s exercises, but increase to three times ten repetitions, alongside this week’s routine. Complete these three times a day, for six to ten repetitions as your hip allows.

BALANCE EXERCISE

Stand in front of a kitchen counter or a table and hold on to it to offer you some support. Gently shift your weight on to one leg, slightly lifting your other foot off the floor. Hold this position for five to ten seconds, then shift on to the other leg.

MINI SQUATS

Stand up straight with your legs shoulder width apart and your toes pointing slightly outwards. Keep your chest up and squeeze your core muscles. Slowly bend at the knees as if to sit down – but do not perform a full squat of a 90 degree right angle or more – and then come back up to standing again.

SIT-TO-STAND

Start sitting in a chair with a back. Without leaning forward too much or using your arms, push through your legs to stand up. If it helps your balance, hold your arms out in front of you or fold them over your chest. Slowly sink back to the chair and repeat.