Sacroplasty — 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.

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.

Diaphragmatic Breathing

Calms the nervous system and gently wakes up your deep core without straining the back.

What it helps: Calms the nervous system and gently engages your deep core — a relaxed, supported way to start any session.

1. Lie on your back, knees bent, one hand on your chest and one on your belly.
2. Breathe in slowly through your nose so your belly rises while your chest stays still.
3. Breathe out slowly through pursed lips, letting your belly fall.

Tips:

• Keep it relaxed — never force the breath.
• Useful any time you feel tense or sore.

Commonly done as 5–10 breaths repetitions, several times a day.

Glute Squeezes

Gently re-engages the buttock muscles.

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Heel Slides

Encourages early, gentle knee motion.

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tips:

• Only go as far as is comfortable.

Commonly done as 2-3 sets of 10, a few times a day.

Sit-to-Stand

Builds the strength and confidence to rise from a chair.

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tips:

• Use your arms for support as needed.

Commonly done as 2-3 sets of 8-10, once or twice a day.

Abdominal Bracing

Builds gentle deep-core support that protects your spine during daily movement.

What it helps: Switches on the deep core muscles that stabilize and protect your spine through everyday movement — lifting, bending, twisting.

1. Lie on your back with knees bent.
2. Gently tighten your stomach as if bracing for a light poke — do not suck in or hold your breath.
3. Hold the light tension while breathing normally, then relax.

Tips:

• Aim for about 20% effort, not a maximal squeeze.
• Brace before you roll, stand, or reach.

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

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.

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.

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.

Glute Squeezes

Gently re-engages the buttock muscles.

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Abdominal Bracing

Builds gentle deep-core support that protects your spine during daily movement.

What it helps: Switches on the deep core muscles that stabilize and protect your spine through everyday movement — lifting, bending, twisting.

1. Lie on your back with knees bent.
2. Gently tighten your stomach as if bracing for a light poke — do not suck in or hold your breath.
3. Hold the light tension while breathing normally, then relax.

Tips:

• Aim for about 20% effort, not a maximal squeeze.
• Brace before you roll, stand, or reach.

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

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.

Commonly done a few times a week.

Standing Hip Abduction

Strengthens the muscles on the side of the hip.

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tips:

• Keep your toes pointing forward.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Heel Raises

Strengthens the calf and improves balance.

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, once or twice a day.

Sit-to-Stand

Builds the strength and confidence to rise from a chair.

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tips:

• Use your arms for support as needed.

Commonly done as 2-3 sets of 8-10, once or twice a day.

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.

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.

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.

Commonly done daily.

Bridges

Strengthens the glutes and core that support the low back.

What it helps: Builds the glutes and core together, giving your hips and low back a strong, stable base to move from — so the muscles do the work instead of the joints.

1. Lie on your back, knees bent, feet flat.
2. Brace your core and squeeze your glutes to lift your hips into a straight line.
3. Lower slowly with control.

Tips:

• Keep your stomach gently braced — do not arch your back.
• Drive through the glutes, not the low back.

Commonly done as 2 sets of 10–15, daily.

Clamshells

Strengthens the hip and glute muscles that stabilize the pelvis and spine.

What it helps: Targets the muscles on the side of the hip that keep your pelvis level when you walk. Strong here, your hip tracks smoothly and shares load more evenly — steadier, more comfortable steps.

1. Lie on your side, knees bent and stacked.
2. Keeping feet together and pelvis still, lift the top knee like a clamshell opening.
3. Lower slowly.

Tips:

• Do not let your pelvis roll back.
• Feel it in the side of the hip.

Commonly done as 2 sets of 12–15 each side, daily.

Standing Hip Extension

Strengthens the muscles behind the hip.

What it helps: Strengthens the muscles behind the hip that power you forward with each step and help you stand tall — the engine of a strong, even stride.

1. Stand holding a counter.
2. Move your leg straight back without arching your back.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, 1-2x 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.

Commonly done a few times a week.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Commonly done daily.

Core Stabilization

Trains your deep core to hold a steady, protected spine.

What it helps: Strengthens the core that holds your pelvis and spine steady, so your hips move from a strong, controlled base.

1. Brace your core gently to keep your spine neutral.
2. Add a small challenge — a marching foot, an arm reach, or a dead-bug motion — without letting your back move.
3. Return and repeat.

Tips:

• The goal is a still spine, not a hard crunch.
• Stop if your back starts to move or ache.

Commonly done as 2 sets of 8–10, 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.

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.

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.

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.

Commonly done as able.

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.

Commonly done a few times a week.

Step-Ups

Builds strength for stairs and daily activity.

What it helps: Builds the leg and hip strength — and the control — for stairs, curbs, and everyday activity.

1. Step up onto a low step with your operative leg.
2. Step back down with control.

Tips:

• Hold a rail for balance.

Commonly done as 2-3 sets of 10, once or twice a day.

Stair Training

Practices safe, confident stair use.

What it helps: Practices safe, confident stair use — strength and control for one of the most demanding everyday tasks.

1. Practice going up and down stairs with a rail.
2. Lead as directed by your therapist.

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. Perform gentle core exercises as directed.

Commonly done a few times a week.

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.

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.

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.

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.

Commonly done as able.

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.

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. Perform gentle core exercises as directed.

Commonly done a few times a week.

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.

Commonly done a few times a week.

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.

Commonly done most days.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Commonly done daily.

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.

Commonly done as you like.