Pre-operative Exercises DIEP Reconstruction | North Bristol NHS Trust

Position: Lie on your back, knees bent feet on floor, arms by your side.
Action: Tighten your stomach muscles, press the small of your back against the floor, hold for 5 seconds, let go.
Breathe out whilst tightening and breathe in as you relax.

Position: Lie on your back, knees bent feet on floor, hands resting on your thighs.
Action: Flatten your back, your neck, tighten your tummy muscles, curl your head forwards as you slide your hands towards your knees.
Breathe out whilst tightening and breathe in as you relax.

Position: Lie on your back, knees bent feet on floor, arms across your chest.
Action: Tighten your stomach muscles, flatten your back, your neck and lift your head and shoulders off the floor.

Lie on your back, fingers just behind your ears, elbows out.
Tighten your stomach muscles and lift to 30 degrees.
Breathe out whilst sitting up, breathe in and relax on the way back down.

Sit on a stool or fit-ball with wall behind.
Cross your arms put your hands on your shoulders.
Lean your upper body backwards.
Return to upright after your shoulders touch the wall.

Lie on your back arms by side, knees bent, feet on floor a shoulder width apart.
Action: Squeeze your bottom muscles and then lift your bottom up off the floor, hold for 3-5 seconds, slowly lower and relax.
Lie on your front, prop yourself up by your elbows, hold position for 30 seconds.