Suggestions for recoving core/abdominal strength?

[Arlen]

After having a LONG look around both here and on the strength training section I decided I'd have a go at asking for some advice.
I'm 'technically' still in recovery from a major abdominal surgery I had 8 weeks ago.
In general I am feeling fine and back to my usual strength and conditioning work. However, since they had to cut and slightly move some of the muscles in there I'm feeling that my core is a lot weaker than it used to be. And training seems to be going nowhere.
I've asked my doctor, the surgeon and the physio for advice and they've all basically just said 'It will come back in time.'
I'm happy to be patient and wait for that, but in the meantime I could use some suggestions for 'light to medium' core conditioning work I can do while I work on being able to do sit-ups where my back is more than 2" from the ground.

Thanks in advance for anything you can suggest. It's appreciated.

 

[ronin0352]

Has your physio not given you some exercises to do?

 

[BayAreaGuy]

Just stick with light movement obviously, a few crunches, see how many you can handle. Obviously don't want to push yourself too much since you're recovering from surgery.


Muscle memory; once you're able to get close to your normal routine everything will come back the way it used to be (over time of course, but easier than when you first got into shape)

 

[Arlen]

Thanks for the reassuring reply.
I'll keep gradually working in some of my older movements as I can get by.

Ronino352, no the physio didn't give me anything. I just saw them a few times right after the surgery when they were helping me get out of bed/walk and they've disappeared since then.

 

[B3rserk3R]

Thanks for the reassuring reply.
I'll keep gradually working in some of my older movements as I can get by.

Ronino352, no the physio didn't give me anything. I just saw them a few times right after the surgery when they were helping me get out of bed/walk and they've disappeared since then.

Those bastards. Have you tried contacting them to ask? When I was looking at some major surgery through my abdominal wall I had a very strict list of what I could do and when.

 

[physicaltherapy]

Time really is a big factor. Usually soft tissue and bone healing maxes out at around 12 to 16 weeks from all the protocols I've followed, i.e. achilles tendon repair, ACL reconstruction, rotator cuff repair, etc. Do too much too soon and you're gonna disrupt healing.

You could get a chronic nagging tendonitis like inflammation if you start too soon.

 

[Standard]

Planks would seem like a good way to slowly add some stress to your core and be easily measureable, start with being on your knees and elbows and keep pushing your knees back till you can go on your toes, then increase the time from there. I do agree with some of the above posters take it easy, a little here and a little there is a good thing to shoot for, too much and you take a step back.

 

[physicaltherapy]

Planks would seem like a good way to slowly add some stress to your core and be easily measureable, start with being on your knees and elbows and keep pushing your knees back till you can go on your toes, then increase the time from there. I do agree with some of the above posters take it easy, a little here and a little there is a good thing to shoot for, too much and you take a step back.

Planks are awesome. Like what standard is saying progressions are tighter and more easily controlled, the exercise is primarily isometric vs concentric (sit ups and all its variations) or eccentric (rollouts with an abwheel), reducing the risk of injury.

 

[Reloaded]

Listen to your body and take it very easy... also DO NOT hold your breath while working out, it will increase the pressure on your abdominal wall among other things.

Always air on the side of caution, and if the signs of inflammation appear (redness, swelling, pain, heat, altered function) stop and do not start to exercise until it is gone.

There are also homeopathics you can take to speed up the recovery process. Contact a local store that carries them and they should be able to direct you to the right one. Best of luck.

 

[Arlen]

Those bastards. Have you tried contacting them to ask? When I was looking at some major surgery through my abdominal wall I had a very strict list of what I could do and when.

I've left a couple of messages but I never get any calls back. The physio who cared for me at point of surgery is in London, England and I am way up in Scotland. The waiting list for my local physio is over 6 months.

Thanks for all the great advice, guys.
I'll go ahead and try some gradual planks on the days it feels O.K. The rest of the time I'll go easy on the whole area.
No-one had mentioned the 16 weeks to me, so it's nice to know I'm not just a dreadfully slow healer.

Thanks again.

 

[888Shogun888]

i agree on the planks, both normal and side planks will work well in your situation. Another trendy but useful thing you can try in your situation is getting an exercise ball and using it to sit on while at work or while watching tv or whatever. Strengthening all of the stabilizing muscles in your core will quicken your overall recovery. It is an easy low impact recovery technique.

Your doctors suck for not giving you exercises.

Good luck.