If you have cardiovascular issues such as high blood pressure, heart disease, history of stroke or heart attack, make sure to always follow the guidelines of your healthcare professional when starting any exercise program.
Guidelines for Strength
Weight bearing exercises: focus on creating “healthy” stress on your muscles with balancing and holding movements
Be watchful and mindful of your posture; Keep your bones in alignment!
Look for practices that focus on strengthening the muscles around your most troublesome areas: arms, legs, torso, etc.
No jumping, bouncing or sudden movements
Manage your stress levels; Cortisol, the stress hormone, can weaken your bones; Practice deep breathing and guided meditations to calm your nervous system
Weight bearing exercises: focus on creating “healthy” stress on your bones with balancing and strengthening movements
Non-weight bearing exercises: put strain on bones in a gentle way; Let the ligaments and tendons stress the bones through movement which cause osteoblasts to build more bone
No jumping, bouncing or sudden movements!
Be cautious with forward bends by keeping your spine long and not rounding forward
Use the breath to stretch the musculature of your spine from the inside out
Upper Body: focus on poses that open your chest to help balance and/or reverse kyphosis (rounded upper back)
Lower Body: focus on strengthening your legs and lengthening your spine
Build vitality with gentle cardio movements like seated Sun Salutations
“Be cautious with everything.” ~ Gary Kraftsow
Guidelines for Endurance
Pace yourself and don’t over-do it!
Work to the point of a very light sweat, then take a break, drink water and rest
Monitor your oxygen levels with an oximeter to keep it within a healthy range of 95+
Focus on stabilizing and strengthening your joints
Limit continual movement of your injured joint so as not to irritate it
Gently stretch the muscles around your injured joint
Ensure you have a release from your healthcare practitioner to do exercises
Honor the ROM guidelines from your healthcare practitioner
Strengthen your replacement joint and muscles with poses that require holding (isometric)
Slowly increase your ROM and back out if there is any pain