Anterior Cervical Corpectomy and Fusion — Complete Exercise Program

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Gentle Shoulder Rolls

Eases stiffness around the neck and shoulders.

What it helps: Eases stiffness around the neck and shoulders, keeping the area loose and comfortable.

1. Sit or stand tall.
2. Slowly roll your shoulders up, back, and down in a smooth circle.
3. Repeat, then reverse direction.

Tips:

• Keep the motion slow and relaxed.
• Breathe as you move.

Commonly done as 10 each direction repetitions, several times a day.

Arm Nerve Glides

Gentle movements that help a neck nerve slide freely down the arm.

What it helps: Helps an irritated neck nerve glide freely down the arm, which can ease arm pain, tingling, or numbness. Gentle, repeated motion — never forced.

1. Sit or stand tall. Start with the affected arm out to the side, elbow bent, palm up.
2. Slowly straighten the elbow and ease the arm out while gently tilting your head AWAY — then return as you tilt the head back toward that side.
3. Move smoothly in and out of the range, like flossing — never holding at the end or pushing into symptoms.

Tips:

• Gentle is the rule — ease back the moment it provokes sharp or shooting arm symptoms.
• Small, smooth, repeated movements — not a hard stretch.
• Stop and check with your care team if symptoms steadily worsen.

Commonly done as 2–3 times sets of 10–15 slow glides, daily.

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

• Set reminders to check your posture during the day.
• A small lumbar roll helps when sitting.

Commonly done throughout the day.

Ankle Pumps

Improves circulation and helps reduce swelling.

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Core Activation

Gentle core engagement to support posture and balance while you recover.

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tips:

• Avoid holding your breath.

Commonly done as 2-3 sets of 10, daily.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Hamstring Stretching

Eases tightness behind the thigh that can pull on the low back.

What it helps: Keeps the back of the thigh flexible so the knee and hip move freely and your stride stays easy.

1. Lie on your back and loop a towel around one foot.
2. Gently straighten the knee toward the ceiling until you feel a light stretch.
3. Hold, then relax.

Tips:

• Stretch to mild tension, not pain.
• Breathe and ease into it.

Commonly done as hold 20–30s sets of 2–3 reps, 1–2 times a day.

Upper Trap & Levator Stretch

Eases tension in the muscles that run from the neck to the shoulder.

What it helps: Loosens the tight neck-to-shoulder muscles that often build up tension and pull on the neck, easing stiffness and discomfort.

1. Sit or stand tall. Gently tip one ear toward that shoulder until you feel a comfortable stretch down the opposite side of your neck.
2. Rest the hand on that side lightly on your head — resting only, no pulling.
3. For the back corner of the neck, turn your nose down toward your armpit and ease gently forward.
4. Hold each comfortably, then switch sides.

Tips:

• Gentle and comfortable — never force the neck.
• Keep the opposite shoulder relaxed down, not hiked up.

Commonly done as 2–3 each side sets of Hold 20–30 seconds, daily.

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

• Set reminders to check your posture during the day.
• A small lumbar roll helps when sitting.

Commonly done throughout the day.

Scapular Retraction

Gentle shoulder-blade squeezes — safe immediately, because the shoulder joint itself does not move.

What it helps: Keeps the muscles that position the shoulder blade working while the shoulder joint itself is resting. Those muscles set the platform the whole shoulder moves on, and they weaken quickly in a sling, which makes the later recovery harder than it needs to be.

1. Sit or stand tall with your arms resting at your sides.
2. Draw both shoulder blades gently back and down, as though squeezing them toward each other.
3. Keep the movement small and slow. Your arms should not move at all.
4. Hold briefly, then relax completely.

Tips:

• Small is correct. This is a squeeze between the shoulder blades, not a shrug and not an arm movement.
• Because the shoulder joint stays still, this is usually allowed from the first days — check with your care team if unsure.
• If your arm is in a sling, leave it there. This works just the same.
• Easy to do sitting at a desk or watching television, several short sets through the day.

Commonly done as 2–3 sets of hold 5s, 10 times, daily.

Gentle Shoulder Rolls

Eases stiffness around the neck and shoulders.

What it helps: Eases stiffness around the neck and shoulders, keeping the area loose and comfortable.

1. Sit or stand tall.
2. Slowly roll your shoulders up, back, and down in a smooth circle.
3. Repeat, then reverse direction.

Tips:

• Keep the motion slow and relaxed.
• Breathe as you move.

Commonly done as 10 each direction repetitions, several times a day.

Doorway Chest Stretch

Opens the chest to counter a rounded, forward posture.

What it helps: Tight chest muscles round the shoulders and push the head forward, loading the neck. Opening them up helps you sit and stand tall, taking strain off the neck.

1. Stand in a doorway with your forearms resting on the frame, elbows about shoulder height.
2. Step one foot through and let your chest ease gently forward until you feel a comfortable stretch across the front of the chest and shoulders.
3. Hold, breathing easily, then step back.

Tips:

• Keep it comfortable — you should feel a stretch, not a strain.
• Stand tall; don't let the low back arch to chase the stretch.

Commonly done as 2–3 times sets of Hold 20–30 seconds, daily.

Cross-Body Shoulder Stretch

A simple stretch for the back and outside of the shoulder.

What it helps: Stretches the back and outer shoulder, easing tightness that limits reaching across the body.

1. Bring the affected arm straight across the front of your body at about chest height.
2. Use your other hand to gently draw it closer across your chest until you feel a comfortable stretch in the back of the shoulder.
3. Hold, then release.

Tips:

• Keep your shoulder down and relaxed — don't shrug it up.
• Gentle and steady.

Commonly done as 3 sets of Hold 20–30 sec, daily.

Arm Nerve Glides

Gentle movements that help a neck nerve slide freely down the arm.

What it helps: Helps an irritated neck nerve glide freely down the arm, which can ease arm pain, tingling, or numbness. Gentle, repeated motion — never forced.

1. Sit or stand tall. Start with the affected arm out to the side, elbow bent, palm up.
2. Slowly straighten the elbow and ease the arm out while gently tilting your head AWAY — then return as you tilt the head back toward that side.
3. Move smoothly in and out of the range, like flossing — never holding at the end or pushing into symptoms.

Tips:

• Gentle is the rule — ease back the moment it provokes sharp or shooting arm symptoms.
• Small, smooth, repeated movements — not a hard stretch.
• Stop and check with your care team if symptoms steadily worsen.

Commonly done as 2–3 times sets of 10–15 slow glides, daily.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Core Activation

Gentle core engagement to support posture and balance while you recover.

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tips:

• Avoid holding your breath.

Commonly done as 2-3 sets of 10, daily.

Stationary Bike

Builds motion and endurance with low impact.

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

Commonly done as directed.

Gentle Cervical Range of Motion

Keeps the neck moving comfortably within a gentle, pain-free range.

What it helps: Keeps the neck moving comfortably so it doesn't stiffen — within the limits your surgeon sets.

1. Slowly turn your head side to side, then gently tilt one ear toward your shoulder, within a comfortable, pain-free range.
2. Move smoothly and return to center.

Tips:

• Never force or push into pain.
• Your care team can guide how much neck motion is right for you.

Commonly done as 5 each direction repetitions, 1–2 times a day.

Chin Tucks

Activates the deep neck muscles that support and protect the cervical spine.

What it helps: Activates the deep neck muscles that support and protect the cervical spine and hold your head in good alignment.

1. Sit or stand tall, looking straight ahead.
2. Gently draw your chin straight back, making a "double chin" — without tilting your head up or down.
3. Hold briefly, then relax.

Tips:

• Small, gentle motion — never force it.
• Imagine sliding your head back over your shoulders.

Commonly done as hold 3–5s sets of 10, several times a day.

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

• Set reminders to check your posture during the day.
• A small lumbar roll helps when sitting.

Commonly done throughout the day.

Scapular Retraction

Gentle shoulder-blade squeezes — safe immediately, because the shoulder joint itself does not move.

What it helps: Keeps the muscles that position the shoulder blade working while the shoulder joint itself is resting. Those muscles set the platform the whole shoulder moves on, and they weaken quickly in a sling, which makes the later recovery harder than it needs to be.

1. Sit or stand tall with your arms resting at your sides.
2. Draw both shoulder blades gently back and down, as though squeezing them toward each other.
3. Keep the movement small and slow. Your arms should not move at all.
4. Hold briefly, then relax completely.

Tips:

• Small is correct. This is a squeeze between the shoulder blades, not a shrug and not an arm movement.
• Because the shoulder joint stays still, this is usually allowed from the first days — check with your care team if unsure.
• If your arm is in a sling, leave it there. This works just the same.
• Easy to do sitting at a desk or watching television, several short sets through the day.

Commonly done as 2–3 sets of hold 5s, 10 times, daily.

Thoracic Extension Mobility

Restores movement in the upper back so the neck does not have to compensate.

What it helps: The upper back and the neck share the work of holding the head upright. When the upper back is stiff — common after any period of guarded posture — the neck takes on more of that load. Restoring upper-back extension gives the cervical spine less to compensate for.

1. Sit in a firm chair with your feet flat and your hands resting behind your head, elbows forward.
2. Keeping your low back still, gently arch backward over the top of the chair, opening through the chest.
3. Return to upright without forcing the movement.

Tips:

• The motion comes from the upper back, not the neck — the head stays in line with the body.
• A gentle stretch across the chest is expected; sharp pain is not.

Commonly done as 1-2 sets of 8-10, once or twice a day.

Doorway Chest Stretch

Opens the chest to counter a rounded, forward posture.

What it helps: Tight chest muscles round the shoulders and push the head forward, loading the neck. Opening them up helps you sit and stand tall, taking strain off the neck.

1. Stand in a doorway with your forearms resting on the frame, elbows about shoulder height.
2. Step one foot through and let your chest ease gently forward until you feel a comfortable stretch across the front of the chest and shoulders.
3. Hold, breathing easily, then step back.

Tips:

• Keep it comfortable — you should feel a stretch, not a strain.
• Stand tall; don't let the low back arch to chase the stretch.

Commonly done as 2–3 times sets of Hold 20–30 seconds, daily.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Progressive Walking Program

Keep building your walking distance and pace.

What it helps: Keep building your walking distance and pace — steady gains in endurance and confidence on your feet.

1. Walk on level ground at a comfortable pace, landing on the heel and rolling through the foot.
2. Add a few minutes to the walk before you add speed or hills.
3. Go a little further each week rather than a lot further in one day.

Tips:

• Turning back while you still feel good is how the distance builds.
• Supportive shoes make more difference than the route does.
• The three figures here are the same walk with a longer stride, not a faster one - an even stride matters more than pace.

Commonly done daily.

Balance Training

Ongoing balance work for steady movement.

What it helps: Sharpens your steadiness and reactions so you move with confidence and lower your risk of a fall — protecting the progress you've made.

1. Stand with your feet hip-width apart on a soft surface such as a balance pad, with something solid within reach.
2. Let your arms come out to the sides and settle over your midline - weight even, hips level.
3. Hold steady for up to a minute, then step off and rest.
4. As it gets easier, bring your feet closer together or close your eyes briefly.

Tips:

• A firm cushion or a folded towel works if you do not have a pad.
• Stand near a counter or a wall so there is always something to reach for.
• Some wobble is the exercise working, not a sign you are doing it wrong.

Commonly done a few times a week.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

1. Wait until any wound is fully healed and you have been cleared to swim.
2. Start with a few easy lengths, resting between them.
3. Build the distance gradually across sessions rather than within one.

Tips:

• The picture shows front crawl. Which stroke suits you depends on which joint was operated on, and your care team can say which to begin with.
• The water carries most of your weight, so a session can feel easier than it was - judge it by how you feel the next day.
• Walking in chest-deep water is a gentler place to start than swimming lengths.

Commonly done as able.

Neck Extensor Strengthening

Builds the muscles at the back of the neck that hold the head upright.

What it helps: The muscles at the back of the neck are what hold the head balanced over the shoulders. When they are weak, the head drifts forward and the neck gradually loses its normal curve — the pattern behind much of the aching and stiffness people describe long after neck surgery. Strengthening them is slow work that continues well beyond the early recovery.

1. Lie face down with your forehead resting on a folded towel and your arms by your sides.
2. Gently tuck your chin, then lift your head just far enough to bring it in line with your spine — not higher.
3. Hold briefly, then lower with control back onto the towel.

Tips:

• The movement is small. Lifting into an arch works against what this is for.
• The chin stays tucked throughout, so the work comes from the whole back of the neck rather than the base of the skull.

Commonly done as 2 sets of 8-10, most days.

Chin Tucks

Activates the deep neck muscles that support and protect the cervical spine.

What it helps: Activates the deep neck muscles that support and protect the cervical spine and hold your head in good alignment.

1. Sit or stand tall, looking straight ahead.
2. Gently draw your chin straight back, making a "double chin" — without tilting your head up or down.
3. Hold briefly, then relax.

Tips:

• Small, gentle motion — never force it.
• Imagine sliding your head back over your shoulders.

Commonly done as hold 3–5s sets of 10, several times a day.

Resistance Band Strengthening

Adds gentle resistance to build strength.

What it helps: Adds gentle, adjustable resistance to build strength steadily as you recover.

1. Use a band for hip or leg exercises as directed.
2. Move slowly through the range.

Commonly done a few times a week.

Progressive Strengthening

Gradually increases strength as you recover.

What it helps: Gradually raises the challenge as you get stronger, so your body keeps adapting and improving rather than plateauing.

1. Begin with no added weight and get the movement smooth and comfortable first.
2. When a set starts to feel easy, add a light load - the ankle cuff shown here, a dumbbell or a band.
3. Sit tall, straighten the knee against the weight, hold briefly, then lower slowly.
4. Step the load up in small amounts rather than in jumps.

Tips:

• Progress one thing at a time - more weight or more repetitions, not both in the same week.
• If your form slips before the set ends, the load is too heavy.
• The ankle-weight knee extension is the example drawn. The same rule of small steps applies to whichever exercises your program includes.

Commonly done as directed.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Upper Body Conditioning

Keeps your arms and shoulders strong — helpful for crutches and staying active.

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tips:

• Stay seated and supported while you're non-weight-bearing.
• Light weights are plenty — a resistance band, or no weight at all, works just as well.
• The lift stops at shoulder height.

Commonly done a few times a week.

Elliptical Trainer

Low-impact cardio that is easy on the joints.

What it helps: Low-impact cardio that builds endurance and keeps the legs moving while staying easy on the joints.

1. Step on with your feet flat on the pedals and take hold of the moving handles.
2. Start with low resistance and let your legs trace smooth ovals, keeping your heels down.
3. Stay upright rather than leaning your weight onto the handles.
4. Build the time first and the resistance later.

Tips:

• Your feet never leave the pedals, which is what makes this gentler on the joints than a treadmill.
• The moving handles bring the arms in. The fixed centre bars are there instead if you would rather steady yourself.
• Ten easy minutes is a reasonable place to start.

Commonly done as able.

Balance Exercises

General balance work to steady your gait.

What it helps: Steadies your gait and sharpens your balance, helping you move with confidence.

1. Practice standing balance near support.
2. Progress as you feel steady.

Commonly done daily.

Functional Strength Training

Task-based strengthening that rebuilds the movements of daily life and activity.

What it helps: Trains the real movements of daily life — lifting, carrying, squatting — with good mechanics, so everyday tasks feel easier.

1. Work through functional movements — squats, step-ups, lunges, and balance — as cleared.
2. Add resistance gradually.

Tips:

• Quality of movement first, then load.

Commonly done several times a week.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

1. Work the major muscle groups two or three times a week, leaving a day between sessions.
2. Use a weight you can lift with good form for the whole set - the last repetition should feel hard, not impossible.
3. Lower slowly. The controlled way down is where much of the benefit sits.
4. Add a little weight only once the current one feels comfortable.

Tips:

• The dumbbell squat shown is one example. Which exercises suit you depends on the joint you are recovering from, and your program will say.
• Breathe out on the effort rather than holding your breath.
• Muscle soreness a day or two later is expected. Pain in the joint itself while you lift is a sign to lighten the weight.

Commonly done a few times a week.

Posture Training

Trains a neutral spine for sitting, standing, and lifting safely.

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tips:

• Set reminders to check your posture during the day.
• A small lumbar roll helps when sitting.

Commonly done throughout the day.

Flexibility Exercises

Maintains a comfortable range of motion.

What it helps: Keeps your joints and muscles moving through a comfortable range, so you stay supple and move with ease.

1. Sit tall on a chair and slide one leg forward, heel on the floor and toes up.
2. Hinge forward from the hips and reach gently toward that foot until you feel a stretch behind the thigh.
3. Hold for around 30 seconds, breathing normally, then ease back.
4. Repeat on the other side.

Tips:

• A stretch should feel like a long pull, never a pinch - and never bounce into it.
• Muscles stretch more easily when they are warm, so after a walk is a good time.
• The seated hamstring stretch drawn here is one example; your program may include stretches for other areas too.

Commonly done most days.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Cycling

Low-impact endurance and motion.

What it helps: Low-impact endurance that keeps the joints moving smoothly while you build fitness — easy on the body, good for the long run.

1. Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
2. Begin with light resistance on flat ground, pedalling smooth, full circles.
3. Build the time you ride before you build the resistance or the hills.

Tips:

• Many people start on a stationary bike and move outdoors, as drawn here, once balance and confidence are back. The pedalling is the same either way.
• A saddle set too low is the usual reason a hip or knee feels cramped while riding.
• Your surgeon can say when getting onto a road bike is reasonable for you.

Commonly done as able.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

1. Wait until any wound is fully healed and you have been cleared to swim.
2. Start with a few easy lengths, resting between them.
3. Build the distance gradually across sessions rather than within one.

Tips:

• The picture shows front crawl. Which stroke suits you depends on which joint was operated on, and your care team can say which to begin with.
• The water carries most of your weight, so a session can feel easier than it was - judge it by how you feel the next day.
• Walking in chest-deep water is a gentler place to start than swimming lengths.

Commonly done as able.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.

Return to Recreational Activities

Easing back into the hobbies and activities you enjoy.

What it helps: Easing back into the sports and activities you love, at a pace your body is ready for — the reward for the strength you've built.

1. Reintroduce low-impact activities you enjoy, as cleared by your surgeon.
2. Gardening, walking, swimming and gentle cycling are good places to start.
3. Start with shorter sessions and build duration and intensity gradually.
4. Listen to your body and progress steadily.

Tips:

• Ramp up gradually — avoid sudden big efforts.
• A flare after activity means ease back, not stop entirely.
• Working at waist height — a raised bed, a bench, a table — takes a lot of bending out of a hobby.

Commonly done as tolerated.