Thoracic Laminectomy 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. Diaphragmatic Breathing

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

How often: 5–10 breaths repetitions, several times a day.

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.

Tip: Keep it relaxed — never force the breath.

3. Posture Training

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

How often: throughout the day.

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.

Tip: Set reminders to check your posture during the day.

4. Thoracic Extension Mobility

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.

How often: 1-2 sets of 8-10, once or twice a day.

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.

Tip: The motion comes from the upper back, not the neck — the head stays in line with the body.

5. Shoulder Blade Squeezes

What it helps: Strengthens the muscles between the shoulder blades that hold you upright and support good posture.

How often: hold 3–5s sets of 10–15, a few times a day.

1. Sit or stand tall with arms relaxed.
2. Gently squeeze your shoulder blades together and slightly down.
3. Hold briefly, then release.

Tip: Do not shrug your shoulders up toward your ears.

6. Gentle Shoulder Rolls

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

How often: 10 each direction repetitions, several times a day.

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

Tip: Keep the motion slow and relaxed.

7. 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.

8. Glute Squeezes

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.

How often: 2-3 sets of 10, a few times a day.

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

Recovery reading

• ACDF (Cervical Fusion) Recovery
• Lumbar Fusion Recovery
• Lumbar Microdiscectomy Recovery
• Walking and Activity After Spine Surgery
• All Spine Surgery recovery guides