And my PT program 5 weeks out - zero pain:
From Day-1: Treadmill (3 x a day every day for 20-30mins).
From 3-Weeks Post-Op Added: Twice a day, every day, the following (the first 3 exercises are known as the “McGill Big 3” as outlined in Dr. Stuart McGills books):
Bird dogs (6/4/2 each side descending set - 10 seconds each rep)
Side planks (6/4/2 each side descending set - 10 seconds each rep)
McGill curl-ups (6/4/2 descending set - 10 seconds each rep)
“Stir the pots” on Swiss ball (4 sets of 20-30seconds each creating figure 8’s with elbows)
Bear crawls (10 forwards, 10 backwards – 3 sets)
Farmer walks - single side w/ 25lb Kettlebell carry (50 meters each side)
TRX pull-ups (8/6/4/2 descending set)
TRX pull-ups (8/6/4/2 descending set)
From 5-Weeks Post-Op Added: Lap swimming every second day with snorkel and pool buoy so as to avoid twisting – ~ 500m, and planning to slowly increase mileage every week (started 5-weeks post op).
That’s it for now.
I’ve also increased the handlebar height on my bike in preparation for getting back on the stationary trainer by
wrapping these around the bar. This increases the height about 1.5inches so I don’t have to bend over in flexion so much.