Safe Movement After Surgery: A Gentle Guide to Getting Started
After surgery, it’s completely normal to feel unsure about moving again. You might wonder if you’re doing too much, or if certain movements could slow your recovery. The truth is, gentle movement — when done safely — can actually help your body heal.
This guide was created to help you understand what safe movement looks like in general terms and when it’s time to get professional support.
💡 Every recovery is unique. What’s safe for one person may not be right for another — it all depends on the type of surgery you’ve had and how your body is healing.
Why Moving Matters
Even small, simple movements can:
- Improve circulation and reduce swelling
- Prevent stiffness and muscle loss
- Support confidence and independence
- Boost mood and overall wellbeing
Movement is part of your healing process — not something separate from it.
General Principles for Safe Movement
- Start small. Even two to five minutes of gentle movement is progress.
- Focus on comfort, not intensity. Mild tightness or fatigue is okay; sharp pain is not.
- Move often. Short, regular sessions are better than pushing too hard once in a while.
- Breathe naturally. Avoid holding your breath or tensing up.
- Rest and recover. Your body needs balance between movement and rest.
🩺 Always check with your healthcare provider about what’s safe for your specific surgery before starting new movements.
The Stages of Movement
(These are broad stages — your timing may vary depending on your procedure and recovery.)
Stage 1: Gentle Circulation & Mobility
Small movements like ankle pumps, shoulder rolls, and supported walking help reduce stiffness and improve blood flow.
Stage 2: Light Functional Movement
Practice sit-to-stand transitions, gentle stretches, and short walks to build confidence in everyday movements.
Stage 3: Gradual Strength Building
Light resistance exercises, stability work, and guided progression help rebuild strength and restore function.
💬 Each person’s pathway through these stages depends on their type of surgery — for example, recovery from a knee replacement will differ from abdominal or cardiac surgery.
When to Pause and Seek Help
Stop and check with your healthcare team if you experience:
⚠️ Increasing pain or swelling
⚠️ Dizziness or breathlessness
⚠️ Discomfort around your wound or scar
⚠️ Any sharp or new pain
When to Work with an Exercise Physiologist
If you’re feeling unsure where to start — or want a personalised, safe plan to build your strength — Kita Sugg Exercise Physiology can help.
Kita tailors exercise to your type of surgery, your current ability, and your goals, ensuring every movement supports your recovery.
“You don’t have to figure it out alone. With the right guidance, movement becomes your path to healing.”
Download Your Free Guide
Get your copy of the full Safe Movement After Surgery guide — designed to help you move with confidence and clarity.
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