Planks for Core Strength After Ostomy Surgery

Replies
18
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403
TerryLT
Oct 27, 2024 8:27 pm

Hi Folks,  I recently attended a health and wellness event, where they were offering a 'body composition assessment', which is basically a high tech machine that you stand on and hold a couple of paddles with your hands.  It uses 'bioelectrical impedance analysis'.   It measures several things, muscle to fat ratio, total body dry lean mass, body fat mass, obesity analysis, segmental lean analysis, among other things.  I did fairly well in most categories, but the one that really caught my attention was 'core strength'.  I was told the strength in my arms and legs could use some improvement, but my core strength was very high, 105.9%, 100% being ideal for my age and sex.  Since my ostomy surgery, five years now, I've been really careful with my exercise routine, reducing the weight in resistance training and being very careful with my abdominals and core.  I don't do situps  or crunches anymore, but I do do leg lifts, one leg at a time, and I do planks, regularly.  I think it has paid off, and I seem to have strengthened my core quite well with the reduction in my routine.  I have managed to avoid a hernia so far, and hope I can keep it up.  I'm just posting this for other ostomates who might think that planks are out, or that you can't get good enough core strength without other more strenuous exercises.

Terry

p.s.  Just thought I'd add, to be clear, I don't just think the core strength is good for my health in general, but that doing so has helped me to avoid hernia.  Many ostomates might not be motivated to exercise for physical fitness in general, but if the exercise helps them to avoid hernia, it might be an added incentive.

Lady A🌻🌻🌻
Oct 27, 2024 8:51 pm

I am so glad you posted this because I have been wanting to do some type of exercise routine. I was very active before my surgery so I now know I can do leg lifts and planks and be very mindful. Thank you.

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eefyjig
Oct 27, 2024 9:35 pm

That’s awesome, Terry. We ostomates are so often told to be careful. It makes it that much better to hear that your core strength is even higher than normal for your parameters. Whatever you’re doing, keep doing it!

TerryLT
Oct 27, 2024 10:51 pm
Reply to Lady A🌻🌻🌻

I'm glad you found it helpful!  I do two kinds of leg lifts, one is just lying flat and raising and extending each leg at a time and holding for 10-12 count.  The other is lying flat and raising each leg at a time, holding briefly, then lowering the leg very slowly back down.  

Terry

Megs
Oct 28, 2024 12:40 pm

Thanks Terry for this.  I did wonder how far to take exercises.  I would hate to do any damage. You've put my mind at rest especially for the plank. 

 

How to Manage Ostomy Leaks with LeeAnne Hayden | Hollister

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TerryLT
Oct 28, 2024 9:26 pm

Another one I do that I think has helped is as follows: lie flat with arms by your side, legs close together, lift your bum off the mat as far as possible and hold firm, raise one leg up and fully extend, hold for a 10-12 count, repeat with the other leg.

bowsprit
Oct 28, 2024 10:22 pm

Well done, Terry. Always thought you were a strong lady, and not just in the arms, but intellectually as well. Some sort of exercise is really very important. Best wishes.

Jayne
Oct 29, 2024 12:55 am

Thank You TerryLT for sharing this - very helpful

~ ~ ~ ~ ~ Best wishes ~ ~ ~ ~ ~

Jayne

Axl
Oct 29, 2024 10:01 am

Hi Terry,

It's good to hear about other people's routines for trying to keep in shape. I have another variation of leg raises I do. Lying flat on my back, I lift both legs with knees bent and ankles crossed. Starting with my thighs perpendicular to the floor and knees bent, I slowly lower and raise my legs just enough to feel and keep the tension in the abdomen. I never go all the way to the floor; as I need more resistance, I just straighten my legs a little more to increase the weight. I too never returned to sit-ups after the ileo; this is sort of sit-ups in reverse, and I have been doing them for maybe six years.

TerryLT
Oct 29, 2024 8:18 pm
Reply to bowsprit

Well thanks for the kind words!  I've always thought that keeping in shape was important.  I'll admit that in my younger years, I did it more for vanity, but now it's really for two reasons.  I think/hope it will extend my life, and basically I'm addicted!  Worse things to be addicted to, right?

Terry

TerryLT
Oct 29, 2024 9:06 pm
Reply to Axl

This sounds like a good one Axl, I'll try it.

Terry

QuietStrength
Nov 01, 2024 7:36 pm

I’ve also found that focusing on core strength has made a big difference for me, especially after dealing with my own health challenges. I’ve switched to exercises like planks and stability ball work, which have really helped my core without putting too much strain on my body. It’s great that you’ve managed to avoid a hernia; I think a lot of us can relate to wanting to stay active but being cautious. 

bowsprit
Nov 02, 2024 11:08 am
Reply to TerryLT

Right.

Bilbo baggins
Nov 03, 2024 7:49 am

I get out on my bicycle as often as I can.

Since getting sepsis and Bilbo, my whole physiology seems to have changed, and I had to look at different ways to look after myself.

At 77 years of age, I want to make the very best of the time I have left 🚲😁

Berkeley Grad
Nov 03, 2024 12:56 pm
Reply to Lady A🌻🌻🌻

I had a protocolectomy close to 10 years ago.  I do weight work and walk regularly.  I confine my sit ups to my upper ab muscles but do planks, squats, leg lifts, butt lifts…you name it.   No hernia issues to date.  I am a 2 time blood cancer survivor with onset UC caused by chemo regimen. 

Exercise is my ticket to dealing with all this stuff.  When in doubt enlist a skilled trainer. They will keep you safe and motivate you.  

Bumble Bee
Nov 03, 2024 7:08 pm
Reply to Lady A🌻🌻🌻

Hi there, I had colonoscopy six months ago. Before my operation I was active rowing traditional Thames boats Skiffs (heavy boats) 
I have been told by the doctors not much chance to get back on water 🚣🏽. 
I have permanent Stoma and today I’m back on river doing what I love ! 
💃🏻🚣🏽🥰

Lady A🌻🌻🌻
Nov 03, 2024 8:21 pm
Reply to Bumble Bee

Whoohoo! So happy for you. I have a rower, I don’t know if I should use it or not. 

tommysul
Nov 04, 2024 10:28 am

Another good set of core exercises is what's called the McGill Big 3 - it's good for all round core strength, and works the back, sides and stomach in a different way to planks. It look easy, but it's really good.

This guy has some good demonstration videos on youtube:

https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

almelia
Nov 04, 2024 3:57 pm
Reply to Bumble Bee

Bumble bee, have you tried kayaking? Ex excellent for whole body.