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Back on your feet

After surgery or a long illness

Coming back from surgery or a long illness is about consistency, not intensity. Your trainer works inside whatever your doctor or physiotherapist has set, rebuilds the basics in order, and only adds load when the previous step is genuinely easy.

30 min sessionPilates₹450

Book this as a normal Letzmov session — we preset the type and length for you.

What a session looks like

  • 5 minCheck-in: pain, sleep, swelling, how the week went.
  • 5 minBreathing and gentle activation.
  • 15 minYour physio's prescribed movements, coached properly.
  • 5 minWalking or transfer practice and next week's target.

The exercises

Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.

01

Diaphragm breathing

Restores the deep trunk support that bed rest switches off.

  1. 1.Sit or lie with one hand on your belly.
  2. 2.Breathe in through the nose for four counts; the belly rises.
  3. 3.Breathe out slowly for six counts.
  4. 4.Keep the chest and shoulders quiet.

How much · 2 minutes, twice a day.

Tip · This is the base for every other movement — don't skip it.

02

Heel slides

Regains knee and hip range gently after surgery or long bed rest.

  1. 1.Lie or sit with legs straight out.
  2. 2.Slide one heel towards you, bending the knee.
  3. 3.Go only as far as comfortable.
  4. 4.Slide slowly back out.

How much · 2 sets of 10 each leg.

Tip · A smooth floor or a plastic bag under the heel makes this easier.

03

Glute squeezes

Wakes the hip muscles that weaken fastest during recovery.

  1. 1.Sit or lie comfortably.
  2. 2.Squeeze both buttocks together.
  3. 3.Hold for five seconds.
  4. 4.Release fully.

How much · 3 sets of 10.

Tip · Nothing should move visibly — it's all internal tension.

04

Supported sit-to-stand

The transfer that gets you independent again, rehearsed safely.

  1. 1.Sit on a chair with armrests.
  2. 2.Scoot to the front edge, feet back.
  3. 3.Push through the hands and heels to stand.
  4. 4.Sit back down with control.

How much · 3 sets of 5, building to 10 without hands.

Tip · Use a higher chair or a cushion at first, then lower it as you improve.

05

Corridor walking

Rebuilds walking distance predictably rather than by guesswork.

  1. 1.Pick a fixed route you can measure, such as your corridor.
  2. 2.Walk it at a comfortable pace.
  3. 3.Note the number of laps you managed.
  4. 4.Add one lap a week, not more.

How much · Once or twice daily.

Tip · Stop with a little left in the tank — that's what makes tomorrow possible.

A typical week

  • Two coached sessions a week, more if your physio recommends it.
  • Prescribed home exercises on the other days, in short bursts.
  • Walk daily, adding distance only once a week.
  • Sleep is part of the programme — recovery happens there.

Tips that make the difference

  • Share your discharge notes in the chat before your first session.
  • Track pain and swelling daily; a pattern tells you more than one bad day.
  • Expect setbacks — the trend over a month matters, not any one session.
  • Never skip the surgeon's restrictions because a movement feels fine.

Stop and get advice if

  • A wound reopens, weeps or becomes hot and red.
  • Swelling or pain is clearly worse than the previous session.
  • You feel faint, feverish or unusually breathless.

Bring your discharge or physiotherapy notes — your trainer works within them.

This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.

Other programmes

  • Steady & balanced

    Balance, foot strength and confident walking, practised in small steps every session.

  • Everyday strength

    Supervised resistance work for the movements daily life asks for — standing up, carrying, reaching.

  • Gentle joints

    Low-impact mobility and breathing that eases stiff hips, knees, shoulders and backs.