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Provided by Bo Lian Ho Sing 2/2/2021Week 0-2 Rest and Reconnec onGOALS: REST & RECONNECTION. During the first two weeks we encourage you to take it easy! remember that painmanagement is an important element of this stage of recovery. These movements are aimed at maintaining flexibility andbody awareness. Towards the end of this stage the bridge and four point leg slide are focused on connec ng to yourglutes and your abdominals.WALKING: 5-15 minutes at a low to moderate intensity.Belly BreathingReps: 10-20Frequency: 2x/dayPrepara on:Lie flat, knees bent, feet flat on the floorPlace one hand on your chest and one handon your belly, allow the belly to be soExecu on:INHALE into the belly, feel the belly rise intothe handsEXHALE so en bellyLengthen each inhale and exhaleTIP: INHALE as if smelling a flower, EXHALE asif gently blowing out a candlePelvic Floor Ac va on Gradual Contrac onSets: 3Reps: 10-15Frequency: DailyPrepara on:Lie on your back with your knees bent asshownExecu on:INHALEEXHALE to gently li your pelvic floorOn your next INHALE allow your pelvic floorto relax and lower. Repeat.PROGRESSION: As this becomes easier, trycontrac ng your pelvic floor while in hands andknees, kneeling and standing.1/6On your back, feet flatGradually increase thestrength of thecontrac on

Provided by Bo Lian Ho Sing 2/2/2021Mini Bridge Half Bridge (End of Week 1)Sets: 1-3Reps: 8-12Prepara on:Lie flat on your back with your arms straightbeside youBend knees up so that your feet are flatExecu on:Squeeze your bu ock muscles to li yourhips 1-2 inches off of the ground using yourarms to stabilize youLower down in a controlled mannerFour Point Leg Slide (Week 2)Kneel on all fours on the mat. Place yourhands directly underneath your shoulders,with your knees between your hips.Exhale as you slide one leg behind you,keeping it in line with your hip and yourpelvis in neutral. Keep your foot pointed andmaintain contact with the floor.Inhale to slide the leg back to start posi on.Repeat prescribed repe ons on one legbefore moving to the other side.2/6Reps: 3-5 each sideFrequency: Daily to every other day

Provided by Bo Lian Ho Sing 2/2/2021Week 2-4 Recovery and MobilityGOALS: RECOVERY & MOBILITY. The movements in this stage are aimed at stretching into your torso and abdomen.Towards the end of this stage you'll start to focus on bodyweight exercises.WALKING: 20-30 minutes, at a low to moderate intensity.Shoulder Chest Stretch (Door Frame)Hold: 30sFrequency: 3-5x/dayPrepara on:Place arms at shoulder level on one or bothsides of a doorframe.Execu on:If stretching one arm at a me, step throughthe doorframe or twist away. You should feela stretch across the front of your chest.Important:Do not support your weight with your arms.Half-Kneeling Hip Flexor StretchGently twist away from thedoorframeReps: 1-3 each sideHold: 15-30sFrequency: DailyReps: 10-20Frequency: DailyPrepara on:Begin in a half-kneeling posi on with yourright knee bent in front of you and your leknee on the ground under your hip.Execu on:Tuck your pelvis forward, and li your lehand to the ceiling. Place your right handinside your right front knee.Reach your top hand to the right to feel astretch through your le side body.Release and repeat, then switch sides.Cat-Camel (From Week 3)Prepara on:Start on hands and kneesExecu on:Arch your back up to the ceiling as high asyou comfortably can. Hold.Arch your back the opposite direc on as lowas you comfortably can. Hold.3/6Arch upArch down

Provided by Bo Lian Ho Sing 2/2/2021Bridge (From Week 3-4)Sets: 1-3Reps: 5-10Frequency: DailySets: 1-3Reps: 8-12Frequency: DailyPrepara on:Lie on your back with arms res ng at yoursides, palms up. Place your feet on flatsurfaceExecu on:Squeeze your bu ocks as you li your hipsto make a bridgeDo not arch your backKeep belly bu on drawn in and squeezeglutes during movementLower slowlyChair Squat (From Week 3-4)Prepara on:Stand in front of a chair or bench, feetshoulder width apartExecu on:Perform a squat by bending at the hipStop when your bum touches the chair orbenchRise up by straightening at the hip4/6

Provided by Bo Lian Ho Sing 2/2/2021Week 4-6 Full Mobility and Body Weight ExercisesGOALS: FULL RANGE OF MOTION. This is when you can expect to start feeling a li le more like yourself! Take care tos ck to your post-op guidelines even though you're feeling improved. The movements in this stage are progressing thebodyweight movements. Towards the end of this stage you will start challenging your core!WALKING: 30 minutes of walking 1-2x/day at a moderate intensityStanding Side BendSets: 1-3Reps: 5-8 each sideFrequency: DailyPrepara on:Stand with good postureExecu on:Bend to the side in a very controlled mannerThink about moving joint by joint.Use an exhale to stack yourself back tostanding straightLumbar Rota onSets: 1-3Reps: 5 each sideFrequency: 1-3x/dayPrepara on:Lie on back, knees bent, feet flat on the floorExecu on:Slowly roll both knees to one side un l youfeel a stretch in your side trunk musclesHold, deep breatheSlowly roll both knees to other sideModified Side Plank at the Wall (From Week5-6)Prepara on:Stand with forearm on the wall as shownExecu on:Hold plank posi on, using your abdominalmuscles to stop you from twis ng your hipsFor more challenge, walk your feet furtheraway from the wall5/6Sets: 1-3Reps: 1-3 each sideFrequency: DailyHold: 15-30s

Provided by Bo Lian Ho Sing 2/2/2021Four Point Arm and Leg Raise (From Week 5-6)Sets: 1-3Reps: 4-8 each sideFrequency: DailyReturn to startAlternatePrepara on:Start on hands and knees, hips and shouldersat 90 Execu on:Li one arm straight out in frontAt the same me, li opposite leg straightbackSplit Squat Twist (From Week 6)Prepara on:Start with your feet wide apart, facingforwardHug yourself or reach the arms forwardswith palms touchingLower your back knee to hover over thegroundExecu on:EXHALE, rotate your torso towards theforward kneeFeel a stretching in your upper backINAHEL, return to the start posi on withcontrolRepeat prescribed repe ons on one sidebefore switching legs.6/6Li one arm andopposite legSets: 1-3Reps: 5-10 each side

Inha le to s lide the le g ba c k to s ta r t pos ion. Re pe a t pr e s c r ibe d r e pe ons on one le g be for e m oving to the othe r s ide . Prov ide d by B o L ian H o S ing 2/2/2021 3/6 We e k 2 -4 Re c ove ry a nd Mobilit y GOALS : RECOVERY & M OB ILIT Y. T he m ove m e nts in this s ta ge a r e a im e d a t s tr e tc hing into your tor .