Welcome, Caleb!
Let’s Get Moving.
START HERE:
Let’s Do Some Pre-Hab Training
Before your surgery, we’d like to share some simple exercises, tips, and “to-dos” in order to prepare you for what to expect during your rehab recovery program. Below are some instructional videos and helpful PDFS.
Week 1:
Recovery starts on day 1! This first week is important for you to make sure you are healing properly, getting out of bed safely, and our focus is: recovery. Here are just a few things to remember: Wear your brace any time you’re up and moving. It is okay to remove the brace when sitting or sleeping. Never sleep in your brace. No BLT — Bending, Lifting, Twisting. Avoid all BLT movements for 8 weeks. Limit sitting to no more than 1 hour at a time. Walking is your best exercise. Start slow: walk for a few minutes several times per day.
Week 1-2: 5 minutes, 4-6x/day.
As always, I’m here to help and chat anytime you need.
- Dr. Alex Adler
Week 2:
Welcome to Week 2! This week we will be getting into some of your exercise videos. As you begin, soreness is normal. If you find that you are uncomfortably sore — or in any pain, just take a day off of the exercises. This program is all about progress and rehabilitation. The goal is recovery. It is important to know the difference between pain and difficulty. These exercises can be difficult, but they shouldn’t be painful. As always, feel free to reach out in the chat feature with any questions!
Final tips: Walking is Your Best Exercise - start slow: walk for a few minutes several times per day. Week 1-2: 5 minutes, 4-6x/day
See your Equipment PDF for links to recommended post-op tools to help maintain BLT restrictions
- Dr. Alex Adler
Week 3:
Welcome to Week 3! You will see some familiar exercises from Week 2. We are going to continue to build on the basics — but add a few more exercises to your routine. Some important things to remember — soreness is normal. Your body is healing and this part of the recovery process. Here are some helpful reminders for this week. Walking is Your Best Exercise: Start slow: walk for a few minutes several times per day. We are now in Week 3, so you can increase your walking time and begin to progress to 5-10 minutes at a time; 3x/day. Be sure and reference your Equipment Guide PDF for helpful tools and resources to have around the house. As always, I am here to chat if you need anything.
- Dr. Alex Adler
Week 4:
Welcome to Week 4! Progress is being made. One thing to remember — keep moving! Movement is healing. We are going to add a few new exercises into your routine, so be sure to watch the videos below. As stated in previous weeks, walking is one of the best ways you can enhance your recovery. This week you can continue to walk for about 10 minutes, 3x/day. If you have any questions or concerns, feel free to reach out.
- Dr. Alex Adler
Week 5:
Welcome to Week 5! Can you believe it’s been five weeks since your procedure? Look at all of the progress you have made! You are going to see some new movements this week. We will be incorporating some standing exercises. Remember, the key to continued progress is safe movements. Movement is healing - but we want to emphasize the importance of doing it safely. This week I would also like you to continue walking for about 30 minutes a day (10 minutes, 3x/day). If you are not sure of completing a specific exercise, feel free to reach out! That’s what I am here for. Keep moving!
- Dr. Alex Adler
Week 6:
Welcome to Week 6! You’ve made it through another week, and I’m so proud of the progress you’ve made. This week, we’re adding a new challenge —exercise bands! These will help you gently build strength and stability while keeping movements controlled and safe. Remember, resistance doesn’t mean pain; it should feel like steady, manageable work that supports your healing. Keep up your walking routine (30 minutes a day, broken into shorter walks if needed), and listen to your body as you add in these new exercises. You’re doing amazing—let’s keep moving forward!
- Dr. Alex Adler
Week 7:
Welcome to Week 7! You’ve been doing such a great job staying consistent, and now it’s time to add a little more variety to your routine. This week, we’ll be incorporating some additional standing exercises along with the exercise ball (which you should be familiar with). These new movements will help improve your balance, core strength, and overall stability—all important pieces of your recovery. Remember to move with control, focus on your posture, and never push into pain. Keep up your daily walking, and celebrate how far you’ve come—each week you’re getting stronger and more confident in your movement!
- Dr. Alex Adler
Week 8:
Welcome to Week 8! You’ve made it to the final week of this exercise program—what an accomplishment! Over the past two months, you’ve built strength, improved your mobility, and created healthy movement habits to support your recovery. This week will continue using the skills and exercises you’ve learned, bringing everything together for a strong finish. Remember, consistency is what creates lasting progress, so keep up your walking and safe movement patterns even beyond this program. Be proud of how far you’ve come—this is just the beginning of your continued strength and healing journey!
- Dr. Alex Adler
