Welcome to Your Recovery Journey!
In these initial 0-4 weeks post-surgery, our primary focus is on promoting your healing and well-being. As you progress into the latter part of this phase and feel comfortable, we’ll start incorporating gentle range of motion exercises at your own pace. Please keep in mind that you should avoid lifting anything over 10 pounds and refrain from raising your hands above your shoulders throughout this period. We’re here to support you every step of the way!
The philosophy behind these exercises:
During the first four weeks post-gender-affirming surgery, the focus is on protecting the surgical site, managing pain, and gently reintroducing movement. Emphasis is placed on gentle mobility exercises, circulation enhancement, and education to prevent stiffness and promote healing while avoiding any activities that could stress the affected area.
Important Tips:
Listen to Your Body: If you feel pain or discomfort, stop and consult your PT or physician.
Stay Consistent: Regular practice will yield the best results. Aim to incorporate these exercises into your daily routine and transition to the weeks 4-8 regimen when you reach that point.
Follow Restrictions: Adhere to your lifting restrictions and avoid raising your hands above your shoulders.
|
Exercise
|
Description
|
Sets and Reps
|
|---|---|---|
|
Squats
|
Essential for building overall leg strength. Engage quads, hamstrings, glutes, and core. Maintain good form: chest up, back straight, knees tracking over toes.
|
4 Sets of 8 Reps
|
|
Bulgarian Split Squats
|
Addresses imbalances between legs. Place one foot behind on a bench and lower until front thigh is parallel to the ground. Push back up through the heel.
|
3 Sets of 5 Reps per Side
|
|
Single-Leg Romanian Deadlifts (SL RDLs)
|
Targets hamstrings and improves balance. Hinge at hips with one leg off the ground, lowering weights until feeling a stretch in hamstrings.
|
2 Sets of 10 Reps per Side
|
|
Side Lunges
|
Works inner and outer thighs. Enhances stability and strength. Step out to the side, keeping toes forward, and lower into the lunge with knee over toes.
|
4 Sets of 5 Reps per Side
|
|
Calf Raises
|
Builds lower leg strength and endurance. Perform with toes on a raised surface for a deeper stretch.
|
4 Sets of 10 Reps
|
Disclaimer:
This routine is general advice and may not be suitable for everyone. Always consult with your physical therapist or physician to tailor the exercises to your specific recovery needs and to get professional guidance on your progress.
Contact Us
At OutWellness ATX, we’re committed to supporting you through every step of your recovery journey. If you have any questions or need personalized advice, don’t hesitate to reach out to our expert team. We’re here to help you achieve a smooth and effective recovery.
