Advice after your nerve block for surgery
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Childs Pose
| Start on your hands and knees Gently bring your big toes together and open your knees a little bit. Sit your bottom back towards your heels Stretch your arms out in front of you and let your forehead rest on the floor or a pillow. Hold for 30 seconds. Then walk your hands to one side placing your hands on top of each other. Continue to sit your bottom on your heels. Hold this stretch for 30 seconds. Repeat x3 times. Repeat the same on the opposite side. Complete daily. |
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Childs Pose with Side Flexion
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Start on your hands and knees. Move your knees apart so your baby bump has space. Put both hands on one side. Slowly round your back and sit your bottom towards your heels. Go only as far as feels comfortable. Stretch your arms out in front of you. Hold the stretch for 30 seconds then do the same on the other side. Repeat x 3 times. Complete daily. |
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Sitting Glute Stretch
| Sit on a chair. Cross one leg so your ankle rests on the other knee. Press gently on the knee as you lean forward to feel a stronger stretch. Keep your back straight. Hold the stretch for 30 seconds, repeat x3 times. Complete daily. |
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Side Lying Quadriceps Stretch
| Lie on your side and rest on one elbow. Use your other hand to pull your top leg back behind you. If it helps, you can loop a rolled towel around your ankle and pull the towel instead. Keep your bottom tucked in so your back doesn’t arch. Try to keep your top leg level with the floor. Hold for 30 seconds, repeat x3 times. Complete daily. |
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Clams
| Lie on your side with knees bent and back straight. Keep your ankles together and slowly lift your top knee. Keep your hips still. Hold for 2 seconds then lower slowly. Complete x10 repetitions on the left and right sides. Repeat x3 times in total. Try to complete this exercise x3-4 times weekly |
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Seated Hamstring Stretch
| Sit in a chair. Put one leg straight out in front of you with your heel on the floor. Keep your knee straight and your back tall. Lean forward slowly until you feel a stretch in the back of your thigh. Hold the stretch for 30 seconds, repeat x3 times. Complete daily. |
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Child's Pose Side Flexion with Stability Ball
| Kneel in front of a stability ball. Put your hands on the ball. Turn your knees out a little so your bump has space. Roll the ball to one side. Slowly sit your bottom back toward your heels, or as far as feels comfortable. At the same time, stretch your arms forward and let the ball move with you. Hold the stretch, for 30 seconds then do the same on the other side. Repeat x3 times in total on each side. Complete daily. |
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Pelvic floor Activation Four Point Kneeling
| Kneel on your hands and knees. Keep your hands under your shoulders and your knees under your hips. Hold your back in a neutral, comfortable position. Tighten your pelvic floor muscles by squeezing the muscles you use to stop passing wind and to stop the flow of urine. Hold for 5 seconds then fully relax. Repeat x 10 times in total. Complete daily. |
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Bird Dog with Leg Extension
| Start on your hands and knees. Keep your back flat. Tighten your tummy. Stretch one leg straight behind you. Keep your hips still. Bring your leg back in line with your hips and repeat with the other leg. Complete x10 repetitions on the left and right sides. Complete x3 times. Try to complete this exercise x3-4 times weekly |
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Standing Side Flexion Stretch
| Stand with your feet the same width as your hips. Let your arms hang by your sides. Reach one hand down the side of your leg toward your knee. Hold the stretch. To make the stretch stronger, reach your other arm over your head keeping your bottom tucked in. Hold for 30 seconds left and right sides. Complete x3 times daily. |
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Cat Cow in Four-Point Kneeling
| Start on your hands and knees with your hands under your shoulders and your knees under your hips. Take a breath in and lift your back up like a stretching cat. As you breathe out, lower your belly towards the floor and lift your head. Move slowly between the two positions and rest for a moment before repeating. Repeat x10 times. Try to repeat this x3 times. Complete daily |  |
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Hamstring Stretch with Exercise Band
| Sit on the floor and put a towel around one foot. Hold the other end of the towel with both hands. Lie on your back. Bend one leg and lift the other leg up toward the ceiling, keeping the knee a little bent. Pull gently on the band to help straighten your knee. Hold the stretch for 30 seconds, then relax. Repeat x3. Complete daily. |
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Pelvic Tilt in Crook Ly
| Lie on your back with your knees bent and your feet on the floor. Gently press your lower back into the floor, then slowly tilt your hips to make a small arch in your lower back. Keep moving slowly between these two positions. Keep your ribs relaxed and make the movement smooth and comfortable. Completex10 repetitions. Repeat x3 times in total. Complete daily. |  |
Staggered Bridge
| Lie on your back bending both knees. Place one foot slightly forward. Gently tilt your pelvis backwards to press your lower back into the floor. Lift your hips by pushing through the back leg. Hold for 2 seconds lower slowly keeping your hips level without twisting. Complete x10 repetitions on the left and right sides. Repeat x3 times. Try to complete this exercise x3-4 times weekly |
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Contact us
If you have any queries relating to this information, please contact the Physiotherapy service.
About this information
Service:
Physiotherapy
Reference:
BB/004
Approval date:
29 June 2026
Review date:
1 June 2029
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Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.