Movement before and after a breast surgery is an essential element to a speedy and successful recovery

This program is a guideline to follow for lower body exercises to keep you active during your recovery as well as optimize your pre-op fitness. Once your surgeon gives you permission to begin using your upper body, Chrysalis members will have access to unlock upper body exercises that will gradually increase your range of motion back to normal as well as help you regain your strength. This video focus is for lower body strengthening and can be performed before surgery to increase strength prior to surgery. It doesn’t require any equipment. 

Lower Body PRV1-No Equipment

The Chrysalis Method:

You should perform this movement video in addition to your upper body video for full benefits of the program. As always, please let us know if you have any questions and if you are unsure about any of the movements. Safety is our number one priority. This video is designed to be a beginner lower body video and once it’s easy, you can start adding resistance as well as more challenging movements. Always listen to your body and if something is too difficult or causes any pain, do not continue. Use caution, proper form, and keep water nearby for hydration. 

Lower Body PRV-No Equipment

Lower Body PRV1-No Equipment

Remember that everyone is unique and your current fitness level will determine how difficult each video is. Don’t get discouraged if the exercises are too difficult at first. Lower Body PRV1 does not include any weights, but it still may be challenging in the beginning. 

  1. Standing Single Leg Heel Raises:
    • Stand with your feet hip width apart and your core tucked in tight. Use the back of a chair for balance but don’t put any weight through your arms.   
    • Raise one leg up bending at the knee and get your balance on the opposite leg. Then, raise up on your toes holding for a few seconds before lowering back down. You will feel this in your calf muscle (in the back of the lower part of your leg that you’re standing on).
    • Repeat 15-20 reps on one leg before switching to the other leg.
    • Make sure to keep your core tight, shoulders relaxed and practice good posture. 

2. Standing Kick-backs:

    • Stand with feet hip width apart and use the back of a chair for balance but don’t put any weight through your arms. Keep your core tight, shoulders relaxed, and practice good posture.
    • Balance on one leg and kick the other leg straight back squeezing your buttocks muscles (glutes). Hold this position for a couple seconds before returning to neutral. . 
    • Repeat 10-15 reps before switching legs. 

3. Bridges:

    • Lay down on the floor with your feet hip width apart, knees bent and feet flat on the floor. Keep your back straight and flat and core tight.
    • Press up through your glute muscles (buttocks) and squeeze at the top before lowering back to neutral. 
    • Be careful not to press through your shoulders and keep your chest and shoulders as relaxed as possible ensuring all of the movement is coming from your glutes. 
    • Perform 15-20 reps as able. 

4. Flutter Kicks:

    • Lay flat on the floor with your core tight and legs straight. Raise your feet a few inches off the floor keeping them straight. 
    • Alternate criss-crossing your feet over each other at the ankles while maintaining them off the floor a few inches.
    • You should feel this in your lower core as well as legs. If you feel a strain in your chest, stop, reset and try again. If you continue to feel a strain and it’s uncomfortable in any way, do not continue this exercise.  
    • Repeat this exercise for 20-30 flutters in each direction.

5. Single Leg Dead Lift:

    • Stand with your feet hip width apart, back straight,  core tight and shoulders relaxed. 
    • Keeping your posture tight, balance on one leg and keep both legs straight. At the same time, bend forward at the waist balancing on the one leg like a hinge and then return to standing. 
    • Repeat 10 times on one leg before switching to the other leg. This exercise is challenging for both balance and strength thus will enhance core stability which is essential for overall wellness. 

6. Step-Ups

    • Stand in front of a step with your core tight, shoulders relaxed and proper posture. 
    • Step up with one leg and bring the opposite knee to your chest then lower back to starting position. Repeat this on the same leg 10-15 reps before switching legs. 
    • Step-up, opposite knee up, step down, step down, repeat. Keep your core engaged the entire time and exhale each time you take a knee up, inhale each time you bring your knee back down. 

Recap of Lower Body PRV1 Movements:

  • Single Leg Heel Raises
  • Standing kickbacks
  • Bridges
  • Flutter Kicks
  • Single Leg Dead lifts
  • Step-Ups
  • Total of 6 movements for lower body PRV1 with no equipment needed. Perform all 6 movements 3 times and it will take approximately 25 minutes total. Perform 3-4 times/week alternating days to allow your muscles time to recover. Do this video in addition to any upper body movements you are working on.