Surgery-Specific Exercise Routine: Complete Series

Welcome back, mind-body students! This week we synthesize the entire surgery-specific exercise routine into one blog post. Doing these exercises diligently before and after upper-body surgery will prepare your body for minimal down-time and the most complete recovery.

So here it is! Enjoy.

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Surgery-Specific Exercise Routine

Part 1: Four Stretches for Surgery & Xena Stretches the Spring

These first two exercises open up the shoulder girdle, preparing the body for more activity and oxygenating the important areas. Go nice and slow on these techniques. Hold the stretches for 2-3 minutes each if possible. Also, if you have frozen shoulder or other stiffness, stretch VERY gently. Better to slowly release the tension rather than hurt yourself before (or after) surgery.

Part 2: Xena Pushes the Tablets & The 'M' and the 'T' Stretches

These stretches extend the arms out straight at the elbows, putting a little more weight on the shoulder and increasing the stretch. It also incorporates some turning of the trunk, which stretches the muscles of the abdomen and lower back.

Part 3: The 'T' and the 'Y' Stretches & Turn and Twist

These exercises get the body into its most extended stretches, with the arms straight up and straight out, and the torso turned repeatedly to each side.

Part 4: White Ape Picks the Peach & Training the Yang Circle

Lastly, we complete the set of exercises with circular motions with really exercise the shoulder joint and all of the muscles of the upper body. These motions incorporate each and every movement from before into very graceful techniques.

And that's it! Come back next week for exciting news from the Mind-body world.

Happy Stretching!

Surgery-Specific Exercise Routine: Part 4

Hey mind-body students! Good to have you back.

This week is the final new installment in our surgery-specific routine, where we introduce the two final exercises for you to do. Next week, we will combine all these exercises into a single post for you to bookmark for future reference.

Preparing for surgery, even just surgery on the upper body, is a whole-body task. Our exercises so far have been relatively isolated to upper body movements, but to fully prepare for the operation, your whole body should be as healthy as possible. So without further to do, here are the two most full-body movements you'll be doing as preparation (and recovery).

White-ape Picks Up the Peach: This beautiful movement from Qi Gong is a great technique to do outside in the (hopefully soon to be) spring weather. Take special note of the "energy ball rotation" movement in between each part of the technique. This part of the movement massages the internal organs, which should be in peak health before you get surgery.

Also, take note of how to breath in this technique, because oxygenating the body is key to surgery prep as well.

Training the Yang Circle: The motion involved with this technique is similar to that of the last technique, with the swooping arm circles and forearm rotation. Having a partner isn't completely necessary (you can do this technique solo against a wall like I show in the video), but there is a lot to be said for having a companion with you while you prepare and recover. Emotional support is also important when it comes to overall health!

Next week we synthesize all the exercises into one post. See you then!

And Happy Stretching!

Surgery-Specific Exercise Routines: Part 3

In the next part of our preparing and recovering from surgery series, we will learn the second pair of alphabet stretches (the Y and the I), as well as a unique and relaxing movement that loosens the chest, abdomen, and shoulders very well.

As you continue to stretch the muscles and soft tissue in the shoulders and chest, and are able to lean into the doorway you are using while performing the M and the T stretches, you can advance to the Y and the I stretches.

The Y and I stretches are more intense, especially on the shoulders and the upper back. If you can't do them yet (especially if you are in recovery, rather than preparation for surgery) then stick to the M and the T. Hold each stretch for 2-3 minutes. And remember, breathe deep!

Next, we'll do the Turn and Twist motion, which I teach to my patients with frozen shoulder, rotator cuff issues, and any other shoulder or chest issues. While you are performing the motion, gradually work your way up. When you reach the point where your arms are at the same height as when doing the T stretch from before, complete 10-20 repetitions, and then slowly work your way down. Use the movement like a Tai Chi form, breathing deeply and emptying the mind.

In the next installment, I'll show you two beautiful exercises that come directly from Tai Chi and Qi Gong, one of which you do with a friend. Stay tuned!

And Happy Stretching!

Surgery-Specific Exercise Routines: Part 2

This week, we continue our surgery-specific exercises with two more techniques. As we go over these exercises, you'll notice that they accomplish two things.

1. They slowly stretch the soft tissue. This is so important for recovering from AND preparing for surgery. Particularly recovery. If you pull your soft tissue too hard after surgery, you can end up doing a lot of harm. So the gentle static techniques and movements are designed to create more flexibility and improved circulation gradually, not all at once.
    
2. They incorporate the whole trunk when done correctly. This is also key, particularly for surgery preparation. After surgery, certain areas of your body (muscles, ligaments, and other soft tissues) will not be as strong. In order to compensate for that, other areas of your body will do more work. So if you have surgery on your chest, your shoulders, abs, and arms will need to do more work while your chest is weak. Only preparing the exact area you are getting surgery on is not really preparing at all. Your whole upper-body needs to prepare for the experience and recovery process.

With that being said, let's check out this week's two exercises:

Push the Tablets is a great exercise for stretching the shoulders, upper-back, chest, and neck muscles. All the time you are breathing and stretching the small rib muscles, as well as rotating through the trunk which nourishes the organs and improves flexibility in the spine.

Another important part of preparing for surgery is getting maximum oxygen intake in the days leading up to the operation, and the days following. The Alphabet Stretches (M & T) are a great way to do this. These are the first two of four total stretches. We'll do the next two next week.

See you next week! Happy Stretching!

Surgery-Specific Exercise Routines: Part 1

Welcome back mind-body students! Over the next few weeks I'll be revisiting the various videos I have done for surgery preparation and recovery, and collecting them into one central post. This week, we look back at my "Four Stretches for Surgery" and the "Xena the Warrior" movements.

The basis for these exercises is this: healthy, open soft tissue heals faster and more completely than stiff, clenched soft tissue does. When your soft tissue is cut so that surgeons can access your internal organs, bones, muscles, etc., it is being damaged. Obviously, invasive surgery like this is necessary for many reasons, but it is important to remember that you must also recover from the surgery techniques, not just the problem the surgery was meant to address.

The Four Stretches for Surgery are used to lengthen the muscles and soft tissue around the shoulder joints, and can be assisted with a belt or rope to maintain the stretch when you can't grasp your hands together. Do deep breathing into the areas of your lungs that are opened up by each stretch. 

Then, the Xena the Warrior movements. Dynamic, moving stretches are also crucial for preparing for surgery (and recovering, too). Moving while you stretch and meditate pushes blood and nutrients into the cells of your body. Many people sit in a hunched-forward position, so their chest muscles and upper back muscles are stiff and unhealthy. These techniques address those very issues and can improve upper-body surgery recovery time.

And that's it for this week! Two more videos coming your way next week!

Happy Stretching!

Tai Chi to Solve Tension in Your Shoulders

In the East, pain in the head is not only addressed through the neck and skull, but also the shoulders, chest, and upper back. It is understood that there are thick, complex, and intertwined layers of soft tissue from the solar plexus area all the way up to the face.

The shoulders are a focal point for all of these muscles, tendons, and soft tissues. Getting rid of tension in the shoulders can relieve a lot of pain spread around the body, and also drastically improve your physical performance and day-to-day life.

Throughout the day, we often allow our head to hang, which compresses the neck. We also have a tendency to allow our shoulders to "float" up and forward, meaning the tension in our shoulder, upper back, chest, and neck muscles is gradually increasing as the day goes by. Many people sleep with one or both shoulders tucked up tightly under their jaw, compressing these muscles even more.

How to Fix Tight Shoulders

First and foremost, learning to sleep on your back is of key importance. Get a comfy pillow that isn't too fluffy for your head, and use another pillow or two to slightly elevate the legs behind the knees. Your goal is to have your spine aligned and under no tension. If you get cold when you sleep and like to curl into a fetal position, add warm blankets to your bed so you will be less likely to get cold in the first place.

To actively release tension from your shoulders, you can do a few exercises. First, grab a broom stick and hold it in front of you as though you were doing a chin-up with it (palms facing away from you). You can lower and raise your arms like you were actually doing chin ups to get used to the feeling. Once your hands are a comfortable distance apart, bring the stick down to shoulder height and pull it toward your body until it is about an inch away from the your chest, parallel to your collar bones, just like you have completed a chin-up.

When you are in this position, your shoulders are in their neutral alignment. Totally relax them shoulders down if you are holding them up. Let them sink and allow the stick to slide down without it moving forward or your elbows unbending. Get used to this feeling and your shoulders being aligned. When you do the other exercises, you will want to experience this same feeling of alignment.

You can do this stretch (I call it the emergency neck posture) in your office, putting your head on your folded arms against your desk. The goal is to sink down into the space made between the desk and your shoulders. This is an excellent way to release tension in the back of the neck and between the back of your shoulders (the trapezius muscle). 

Next, do one of my go-to stretches, Iron on the Wall. This stretch is one of the best ways to help your shoulders sink back down to their neutral position and stop them from "floating" up during the day. Because you do it against the wall, your head is pushes back into proper alignment above your spine too. As with all of these stretches, BREATHE deeply in and out. Image the tension melting like ice into water.

Lastly, do this dynamic movement called Stretch the Bows. If you remember to keep your shoulders from floating up, this movement can help you release tension in your chest and back, preventing the shoulders from rolling forward or backward. Keep the head suspended straight up, and practice the feeling of having the head sit directly above the body, instead of pushed forward like many people do. 

And that's it! Happy Stretching!