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BEGIN WITH:
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WALKING:
Speed is not important. In the hospital, start with walking to the bathroom, then out into the hall and gradually one lap of the floor. The goal is to walk one floor lap 5 times a day before being discharged. At home, start with a 10-minute walk a day outside, and then increase by 1 minute until doing 30 minutes. If you can, start walking on flat ground and then progress to hills.
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RELAXATION:
There are a number of techniques available to learn and to practice relaxation. Listed in the appendix are suggestions that can help with body awareness, pain and stress. The techniques where a muscle is tightened before being relaxed don't work as well after surgery. Find a tape that directs your breathing, imagery, and body awareness and does it with pleasant music and vocal directions.
Start by just listening to the tape to get familiar with it, then put yourself in the most comfortable position. Tell your family not to disturb you. Use the tape as a road map to learn to take care of your body. This will not be easy at first, but that is normal. It may be hard to quiet yourself at first, but practice will make it easier. Practice at least once a day.
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DIAPHRAGMATIC BREATHING:
Begin by lying down on your bed or the floor and progress to sitting in a chair. Place one hand on the diaphragm and the other on upper chest. Breathe in feeling the lower hand rise and the upper hand staying still. Exhale and feel the lower hand go down. Breathe in through your nose for a 4 count and out through your mouth for a 4 count. Do not hold your breath. Repeat for one song on the radio or a relaxation tape.
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PELVIC CLOCK: 
Lie on your back with your knees bent and your feet flat. Picture your lower back and buttock on a face of a clock. 12 o'clock is up toward the belly button, 6 o'clock is toward the tail bone, 3 o'clock is under the left buttock muscle, and 9 o'clock is under the right buttock. Start by rocking slowly and continually across the clock from 12 to 6. Then, try rocking from 3 to 9. Try doing a full circle. Play with the movement, but do not repeat any that create pain. Do not hold any position. Feel all the ways you can move your pelvis. Practice for 1 song on the radio or relaxation tape.
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Add this additional exercise:
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LYING FLAT CHEST AND STOMACH STRETCH:
 Lie flat on your bed or the floor, and keep your legs straight. Use pillows under your head and knees for comfort to start. Remove the pillows as tolerated with a gentle stretch. Discomfort is OK at this point. The goal is to not have any pillows under your head or knees. Practice for 1 song on radio or relaxation tape.
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