Welcome to Your Recovery Journey!
Congratulations on reaching this stage of your recovery! At 4-8 weeks post-op, your precautions are now lifted, and it’s time to focus on restoring your motion and beginning gentle strengthening exercises. This phase is crucial for regaining mobility and building up your shoulder muscles after gender-affirming surgery.
PT Routine for Post Gender-Affirming Surgery Recovery: 4-8 Weeks Out
Equipment needed: None required, but a mat or rug for hands is optional, broom or Swiffer for range of motion exercises, chair for chair push-ups (when applicable)
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Exercise
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Description
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Sets and Reps
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Wall Slides
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Stand facing the wall, slide your arms up and down, keeping them in contact with the surface.
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2 Sets of 10 Reps
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Shoulder Active Assisted Range of Motion (AAROM) → Active Range of Motion
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Start with assisted movements, gradually moving to independent motions to enhance flexibility and strength.
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2 Sets of 10 Reps
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Wall Pushups → Chair Pushups → Planks → Pushups
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Progress from wall pushups to chair pushups, then to planks on the ground, and finally to standard pushups.
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5 Sets of 5 Reps
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Why This Routine Works
- Restores Mobility: The exercises focus on gradually restoring the full range of motion in your shoulders.
- Gentle Strengthening: Build shoulder strength progressively to support your recovery without overexerting yourself.
- Step-by-Step Progression: Start with simpler movements and advance as your strength and mobility improve.
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. If you haven’t reached the 4-week milestone yet, be sure to start with the 0-4 weeks regimen and incorporate these exercises into your daily routine.
- Follow Restrictions: Adhere to your lifting restrictions and avoid raising your hands above your shoulders.
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.
