Tag Archives: Exercise

Your Worry-Free Workout after Breast Augmentation

For those of us who enjoy an active Jersey lifestyle, resting can make us restless. But after a major surgical cosmetic procedure like breast augmentation, taking it easy is mandatory, and failing to heed the doctor’s orders can have serious consequences. #HipNJ has all you need to know.

What Could Go Wrong?

  1. You might disrupt the healing process. Your body thinks of surgery as a traumatic injury. You’ll experience bruising, swelling, and pain – all of which are normal with any type of injury. While these side effects are often unpleasant, they are an important part of the healing process. Doing too much too soon may not only set back your recovery, it could also cause a major complication, such as internal bleeding, hematomas, or infection.

 

  1. You may strain your muscles. According to a post from by Daniel Bortnick on RealSelf.com, your body interprets breast augmentation similarly to a pulled pectoral muscle. And much like you wouldn’t run on a sprained ankle, he says, you shouldn’t attempt to exercise with an injured chest. This is especially true for those who have implants placed under the muscle, rather than over.

 

  1. You could seriously screw up the results. Overusing your pectoral muscles after surgery can create a situation that compromises your results. This is because overusing your arm or chest muscles after surgery can lead to tears in the capsule of the breast – the pocket holding the implant in place. This can result in capsular contracture – an often painful complication that causes the breasts to distort in shape and harden.

With that said, you shouldn’t be a couch potato either. Some activity is recommended during your recovery and can actually help you heal faster. Consider these tips:

  • Choose workouts that exercise your lower body. Most surgeons recommend exercises that work your lower body, such as your legs, rather than your upper body after breast augmentation. Activities such as light walking are usually a safe bet the first few weeks following your surgery.

 

  • Focus on baby steps. This is probably the hardest rule to follow. But the key is to adopt a graduated approach to recovery. Small gains, rather than big goals, should drive your workout routine.

 

  • Avoid heavy lifting. According to the website of Dr. Sean Bidic, a breast augmentation surgeon serving South Jersey, you shouldn’t lift anything over 15 lbs. or engage in any activity that raises your heart rate above 100 beats per minute for the first 3 weeks after surgery.

 

  • Listen to your body. Above all, listen to your body and don’t push yourself. The idea of “no pain, no gain” does not hold true when you are recovering from surgery. Take it slow, and always follow your surgeon’s advice.

Your Worry-Free Workout Plan

Start nonphysical work and light activity in 3 – 5 days.

This might include:

  • Gentle arm stretches
  • Normal daily activities such as showering
  • Very light range of motion exercises

Return to light physical activity in 1-2 weeks.

This might include:

  • Walking
  • Driving
  • Desk or office work

Resume most full lower body activities by 4 to 6 weeks.

This might include:

  • Running
  • Leg work (weights)
  • Elliptical machines (without arms)
  • Stationary bikes
  • Lower abdominal exercises

Begin introducing upper body exercises at 8 weeks.

This might include:

  • Swimming
  • Strength training (upper and lower body)
  • Yoga
  • Pilates
  • Weights

Remember that these tips are just suggestions. The best way to protect yourself and your results after surgery is to develop a recovery plan with your plastic surgeon.

 

national yoga day

#HipNJ Celebrates National Yoga Day!

June 21st marks National Yoga Day! Here are some calming and simple yoga moves that can be done right from the office, as perfected by Robin Rose, a northern New Jersey-based (RYT 200) yoga teacher.

1. Cat and Cow
cat(catandcow)cow(catandcow)Start by placing your hands on your knees, and extend your spine. Open your chest and pull your shoulder blades back. Breathe in and look up. As you exhale, pull your belly button up and then roll your shoulders forward and exhale.

 

 

 

 

 

 

 

2. Seated Twist
seatedtwistPlace your left hand on your right knee, sweeping your right arm around to the back of your chair. Allow your gaze to follow your right arm, looking over your right shoulder. Make sure to keep both sitting-bones firmly on the chair. Repeat on the other side.

3. Seated Side Strech
sidestretchFor this simple pose, reach your arms above your ears. Inhale. As you exhale, lean to the right. On your inhale, come back to center. On your next exhale, lean to the left.

 

 

4. Eagle Pose
EagleBegin in mountain pose, standing firmly on the ground. Wrap your right arm under your left arm and touch the palms of your hands together. Lift the right leg over the left leg and hook your right foot behind the left ankle. This is a balancing pose. Repeat on the other side.

5. Standing Back Bend
standingbackbendBegin in mountain pose. Place your palms on your lower back for support. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks. Press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and keep the legs and buttocks engaged and strong.

 

grape gallop

Grape Gallop

A glass of wine makes for a great trophy!

A race for the sweet taste of wine, the Grape Gallop at Alba Vineyard mixes fitness and wine tasting.  Exercising the mantra “Run, Walk, Taste,” the two-mile hilly course is quite the workout with a great time to follow.

#HipNJ’s Kimberly Merlo was on the course—rocking workout clothes, microphone in hand. Race Director Rober Barwick said the unlikely pairing for the event was sparked by his own interests and the owners of Alba Vineyard were all for it!

“I happen to do a lot of events in running, but I also like to drink wine as a lot of other people do as well,” Barwick said.

Last year, 115 participants ran the course and this year registration increased by 115% making the course a bit more crowded!

The out-of-breath two-mile race winner Christian Husby said he ran the course with his colleagues.

“It’s a fun course with the elevation, the beauty, and the scenery…it was really good,” Husby said.

To win the race, Husby’s strides were intense, but participants were welcomed to stroll the course and enjoy.

“You can run or you can walk, jog if you want somewhere in between, and then right after that you taste Alba’s wines and they’ve got a great variety,” Barwick said.

Lace up your sneakers and get your taste buds ready, a special treat awaits you at the finish line!

For more information, visit GrapeGallopNJ.com.