I’m going to get surgery for both my external haemorrhoids and rectal prolapse and I know that post surgery I shouldn’t exercise or put strain on anything on a daily basis. I was wondering when the best time would be to start enforcing physical activity and what exercises are good or bad and movements to prevent the prolapse from recurring.
This is my average workout routine:
Monday
Main growth day
Squats (8kg kettlebell) → 4 sets × 10–15 reps
Hip Thrusts (KB on hips) → 4 × 12–20 (2–3 sec squeeze at top)
Bulgarian Split Squats → 3 × 8–12 each leg
Reverse Lunges → 3 × 10–12 each leg
Core:
Leg Raises → 3 × 10–15
Plank → 3 × 45–60 sec
Tuesday
Incline Push-ups → 3 × 8–12
One-arm KB row (8kg) → 3 × 10–12 each side
Shoulder Press KB (8kg) → 3 × 8–10
Mountain Climbers → 3 × 20 reps
Core:
Dead Bugs → 3 × 10 each side
Plank → 3 x 60 sec
Thursday
Hip Thrusts → 4 × 15–20
Squats KB (8kg) → 3 × 12–15
Split Squats → 3 × 10 each leg
Glute Bridges → 3 × 15–20
Kickbacks → 2–3 × 15 each leg
Core:
Leg Raises → 3 × 12–15
Plank → 3 x 60 sec
Saturday
Squats → 3 × 12–15
Lunges → 2 × 12 each leg
Hip Thrusts → 3 × 15–20
RDL → 3 x 10-12 each leg
Core:
Dead Bugs → 3 × 10 each side
Knee Tucks 3 x 10-15 sec
Plank → 3 x 60 sec