Soft Tissue Mass Excision (Deep) Starter Exercise Guide

1. Walking Program

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.

How often: throughout the day.

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

Tip: Use your assistive device as directed.

2. Ankle Pumps

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.

How often: 20 repetitions, several times a day.

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

Tip: Move slowly and with control.

3. Core Activation

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

How often: 2-3 sets of 10, daily.

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

Tip: Avoid holding your breath.

4. Gentle Neck Isometrics

What it helps: Strengthens the deep muscles that support and steady your neck without moving it — a safe, comfortable way to build the support that eases neck pain.

How often: 5 each direction sets of Hold 5–10 seconds, daily.

1. Sit tall with a gentle chin-tuck. Place your palm on your forehead.
2. Press your head lightly into your hand and your hand back into your head — a steady, comfortable push with NO movement of the neck.
3. Hold, relax, and repeat. Do the same with the hand on the back of the head, then each side.

Tip: Light pressure — about 20–30% effort. This is not a strength test.

5. Upper Body Conditioning

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

How often: a few times a week.

1. Using light hand weights or a resistance band while seated, work through gentle arm and shoulder movements.

Tip: Stay seated and supported while you're non-weight-bearing.

6. Hamstring Stretch

What it helps: Keeps the back of the thigh flexible so the knee moves freely and your stride stays comfortable.

How often: 4-5 repetitions, daily.

1. Lie on your back, or sit with the leg extended.
2. Gently bring the straight leg toward you until you feel a stretch behind the thigh.
3. Hold, then relax.

Tip: A towel looped around the thigh can help. Hold 20-30 seconds.

7. Sit-to-Stand

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.

How often: 2-3 sets of 8-10, once or twice a day.

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

Tip: Use your arms for support as needed.

8. Standing Hip Abduction

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.

How often: 2-3 sets of 10-15, 1-2x daily.

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

Tip: Keep your toes pointing forward.

Recovery reading

• Recovery Guide
• Before Surgery
• After Surgery