SUMMARY
Starting the day with gentle stretches can help ostomates boost circulation, ease stiffness, and reconnect with their bodies in a safe way. Simple movements like seated side stretches, pelvic tilts, neck and shoulder rolls, a modified cat-cow, and standing hamstring and calf stretches provide flexibility and comfort without straining the abdomen. With mindful breathing, proper support, and listening to your body, these stretches can become a safe and refreshing morning routine.
5. Standing Calf and Hamstring Stretch
The legs often carry the most tension, especially after sitting or standing for long periods, and this simple stretch helps ease that stiffness.
Special tips:-
Avoid deep twisting or crunch-style movements, especially early in recovery. Support your abdomen with a hernia belt or ostomy support garment if needed. Breathe naturally and avoid holding your breath during stretches. Stop if you feel discomfort near your stoma.
4. Cat-Cow Stretch (Modified)
This gentle stretch is perfect for loosening the spine without putting any strain on the abdomen. Instead of doing it on all fours like in yoga, it can be adapted to a seated position, making it safe and easy.
Modification: -
Sit in a chair with hands on your thighs. Inhale and while inhaling arch your back and look up (cow pose). Exhale and while exhaling round your back and tuck your chin (cat pose). Repeat slowly 5–10 times.
How to Do It (Step-by-Step)
1. Sit on a chair with your feet flat on the floor.
2. Keep your back straight and your shoulders relaxed.
3. Place one hand, let’s say your left hand, on the side of the chair for support.
4. Lift your other arm, your right arm, straight up over your head.
5. Gently lean your upper body to the left, like you’re reaching over your head toward the opposite wall.
6. Hold the stretch for 15 to 20 seconds while breathing slowly.
7. Come back to the center and Repeat on the other side.
How to Do It (Step-by-Step)
1. Lie on your back on a mat or soft surface.
2. Bend your knees and keep your feet flat on the floor, about hip-width apart.
3. Relax your arms by your sides.
4. You’ll notice a small space under your lower back; that’s normal.
5. Now gently tighten your belly muscles, like you’re pulling your belly button down toward the floor.
6. As you do this, your lower back will press gently into the floor; that’s the pelvic tilt!
7. Hold this position for 3 to 5 seconds, then relax and Repeat 8 to 10 times, moving slowly.
3. Neck Rolls &
Shoulder Shrugs
This is a gentle way to relax your neck and shoulders. You can do it while sitting or standing.
Why These Help Ostomy Patients
After ostomy surgery, you might move differently. Many people sit more, avoid twisting, or feel tension in new areas.
These exercises help with:
• Relieving upper body tension from stress or guarding your stoma area
• Improving posture, especially if you’ve been hunching forward
• Reducing neck and shoulder stiffness from resting or moving carefully
• Relaxing the body, which aids overall healing
• Encouraging gentle movement without involving your abdomen or core
Neck Roll
How to Do It (Step-by-Step)
1. Sit or stand tall, with your shoulders relaxed.
2. Slowly lower your chin toward your chest.
3. Gently roll your head to the right, bringing your right ear toward your right shoulder.
4. Continue the circle by rolling your head back, then to the left side, and finally back to the front.
5. Do this slowly in a full circle.
6. Repeat 3 to 5 times, then switch directions.
Shoulder Shrug
How to Do It (Step-by-Step)
1. Sit or stand with your arms at your sides.
2. Lift both shoulders up toward your ears, as if you’re saying “I don’t know.”
3. Hold for 2 to 3 seconds.
4. Let them drop down and relax.
5. Repeat 10 times slowly.
2. Pelvic Tilt
A pelvic tilt is a small movement that helps you gently engage the lower belly and back muscles. It’s beneficial for strengthening your core, especially after surgery.
Tip: Breathe normally. Don’t hold your breath. Move gently—there’s no rush.
Benefits for Ostomy Patients
After ostomy surgery, your abdominal muscles may feel weak or tight.
Pelvic tilts can help with:
• Strengthening deep core muscles without straining your stoma area.
• Reducing back pain, especially if your posture has changed after surgery.
• Improving support around the stoma, which helps prevent hernias.
• Increasing blood flow to the pelvic area, which supports healing.
• Gentle movement that gets you active again without overdoing it.
How to do it (Step-by-Step)
1. Sitting upright with feet flat on the ground and hands resting on the thighs, you move with your breath
2. Inhaling as the chest lifts, shoulders roll back, and the spine arches, and exhaling as the back rounds forward, chin tucking toward the chest.
3. Repeating this slow rhythm a few times feels like releasing stiffness from the back and shoulders while also improving posture and breathing.
1. Seated Side Stretch
Benefits for Ostomy Patients
If you have an ostomy, like a colostomy or ileostomy, your abdominal muscles and posture may change after surgery.
This stretch can help in a few gentle ways:
• Eases stiffness in the waist, ribs, and back, which are common areas of tightness after surgery.
• Improves posture, which can help prevent discomfort near the stoma.
• Promotes gentle movement of the abdomen without putting pressure on the stoma or bag.
• Supports breathing by opening the ribcage, which helps you take deeper breaths.
• Reduces tension that might build up from walking carefully or sitting a lot.
How to Do It (Step-by-Step)
For the hamstrings, one foot is placed slightly forward with the heel down and toes pointing up, and then the body gently hinges at the hips until a stretch is felt along the back of the thigh.
2. For the calves, standing facing a wall with palms pressed forward, one leg steps back with the heel grounded as the body leans forward, creating a lengthening stretch through the lower leg.
3. Together, these stretches improve circulation, prevent tightness, and keep the legs feeling light and supported without any abdominal pressure.
4. Together, these stretches improve circulation, prevent tightness, and keep the legs feeling light and supported without any abdominal pressure.
