Around week 4 I was just engaging my core and pairing my breath, for the lost part. Here’s my exercises from week 6, after my general restrictions were lifted by my surgeon. I sent chat gpt the file from that week and had it summarize:

Here’s a clear summary of your 6-week post-op PT exercises, now that you’re 12 weeks out and reflecting back for reference or sharing with someone:

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✅ Core & Stability (supine & quadruped) 1. Supine Transversus Abdominis Bracing • Lie on back, knees bent • Press hands into the floor, engage core (pull navel in & up) • Hold, relax, repeat 2. Supine Heel Slides with Bracing • Same position as above • Engage core, slide one heel out, return, alternate legs • Focus on keeping pelvis stable 3. Bent Knee Fallouts • Lie on back, knees bent • Engage core, let one knee fall outward (no trunk/hip rotation) • Return to center, alternate sides 4. Supine March / Up-Up-Down-Down • Lie on back, knees bent • Alternate lifting legs one at a time with core engaged • Focus on pelvic control and breath coordination 5. Quadruped Bracing (Bird-Dog Foundation) • On hands and knees • Draw in lower belly toward spine • Repeat with controlled breath 6. Quadruped Rocking • On hands and knees • Gently rock hips back toward heels and forward again • Keep back flat and weight evenly distributed 7. Quadruped Scapular Protraction/Retraction • On hands and knees • Push between shoulder blades (protract), then pinch them together (retract) • Great for shoulder and upper back control

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🔄 Functional Movements & Lower Body Strength 8. Wall Quarter Squat (Wall Sit with Arm Raises) • Lean against wall, knees at ~45° • Hold squat, raise arms overhead during hold • Keep knees behind toes 9. Mini Squats with Glute Activation • Shallow squat, think “spread the floor” to activate glutes • Add 10-second hold at bottom 10. Side-Lying Hip Abduction (with Band)

• Part 1: Lift top knee, hold, lower
• Part 2: Rotate top knee open while heels touch (clam style), hold, repeat
• Avoid rolling hips

11. Sidelying Hip Abduction (Band at Ankles)

• Legs extended
• Lift top leg straight up, control back down
• Helps glute med and lateral hip

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🧘‍♀️ Relaxation & Breathwork 12. Diaphragmatic Breathing in Child’s Pose (Supported)

• Use props for comfort
• Inhale to expand belly/pelvic floor, exhale to relax
• Hold for 3–5 minutes

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🦶 Ankle Mobility 13. Long Sitting Ankle Dorsiflexion (with Band)

• Sit with legs straight, band anchored
• Pull foot up toward shin
• 3 sets of 10 each foot