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Exercise After Surgery, for Women

Exercise after surgery can be part of recommended physical therapy, or a return to pre-operative routines. In either case, done properly, exercise will help create flexibility, improve balance - by strengthening muscles that help stabilize joints - and keep the cardiovascular and other systems functioning well.

 

When and how you can begin exercise routines after major surgery will vary with the type of treatment you had. Most physicians will recommend at least a week, sometimes 6-12 weeks, of recuperation before even attempting regular routines. Consult your physician.

 

Most people will want to perform some kind of toning exercises and probably induce some weight loss. Most surgery reduces the metabolic and activity level - leading to weight gain and flabbiness.

 

Be sure to keep well hydrated, no matter what form of exercise you perform. This is helpful in order to keep the endocrine system functioning properly and aids the process that keeps joints lubricated.

 

Take it slow and return to your pre-operative level gradually. Here are some specific exercises for two different types of surgery. Again, consult your physician first.

 

Breast Surgery

 

About a week after surgery, you'll still be experiencing discomfort. But recovery will be aided by some simple arm exercises. Perform steady breathing during the following:

 

Lift the arm on the operative side and simulate hair brushing and eating. Do a few reps at most the first few times. Raise that same arm above the heart for an hour, two to three times per day in order to reduce swelling. With the arm raised, gradually open and close the hand, building up to clenching a tennis ball as the discomfort decreases. Alternately bend and straighten the elbow.

 

After a couple of weeks you may feel fit enough to perform the following exercise.

 

Hold a broom handle (with the broom cut off), in both hands with your palms up, arms outstretched. Lift above the head and hold for a few seconds, then lower the broom handle to the pelvis. Repeat several times.

 

Hysterectomy

 

In these exercises, you'll work the abs, pelvic, and back muscles. As with any routine, be sure to get the advice of your doctor before beginning.

 

Lie on the floor, knees bent, hands behind your head. Press the small of the back gently into the floor, then more firmly. Don't try to work 'through the pain'.

 

Raise your head and shoulders slightly off the floor, paying attention to the contraction of the abs. Take care not to move the chin toward the chest. Then slowly lower the head and shoulders back to the floor. Repeat several times.

 

Lift the hips, hold for a few seconds, and then lower them. Do 10 reps. Then alternate with the abdominal exercises. Roll over onto the knees, making sure you have some kneepads or carpeting to soften the point of contact.

 

Slowly raise one arm and the alternate leg. Alternate. Right arm out, left leg out, then, left arm out, right leg out. Hold each for a second or two, switch and repeat 10 times.

 

Again, don't try to exercise if you feel intense pain as distinguished from mild discomfort. Take it slow, building up strength over time.

 

About the Author

Dr. John Spencer Ellis

Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.

He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor exercise equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo's The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).

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Virtua Tennis 2009 (PS3) $8.95 Virtua Tennis 2009 will again allow you to take on the world’s top tennis players in some of the most realistic courts to be found on gaming consoles. Virtua Tennis 2009 will again allow you to take on the world’s top tennis players in some of the most realistic courts to be found on gaming consoles.

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Tennis Magazine August 2009 $5.95 Tennis Magazine August 2009 FEATURES Monica Seles The former No. 1 sits down to talk about her struggles and triumphs on and off the tennis court. INTERVIEW BY TOM PERROTTA Personality Crisis The WTA tour has no shortage of unique characters these days. But you wouldn't know it from watching them play. BY STEPHEN TIGNOR One Last Trick Fabrice Santoro, known to all as the Magician, is hanging up his wand this year. He'll take perhaps the most distinctive game in history with him. BY ANDREW FRIEDMAN Get Better Now Looking to climb up the NTRP ladder? We've got tips to help you make your game stronger. BY TOM GULLIKSON As Seen in TENNIS... Pg. 44: Instruction Videos Pg. 48: Victoria Azarenka's Workout Pg. 62: Concrete Elbow Blog THE COMPLETE PLAYER Freeze Frame Learn from Marin Cilic's sliding forehand. BY JIMMY ARIAS How To... Hit a bounce overhead. BY KATRINA ADAMS 5 Minutes With Nick Go from defense to offense in a flash. BY NICK BOLLETTIERI Health & Fitness Try the intense workout that helped put Victoria Azarenka into the Top 10. BY SARAH UNKE Gear Nine items no tennis player can live without. BY DANA SULLIVAN Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, My Point, Tennis IQ

Tennis Magazine March 2009 $5.95 Tennis Magazine March 2009 FEATURES Young Guns One thing we can say about the future of men's tennis: It's going to be tall. Meet five of the ATP's newest stars. Serve Smart Even if you can't hit a monster serve, you can make your delivery a weapon by taking a moment to think about it. BY RICK MACCI Nick At 77, the world's most famous tennis coach, Nick Bollettieri, is still going strong. Try keeping up with him for a day. BY PETER BODO Not for Crass Lawners First you need to find it, then you need to understand it. Once you do, you might like the medieval game of court tennis. BY STEPHEN TIGNOR THE COMPLETE PLAYER How To... Change the direction of the ball. BY KEN DeHART Great Shots Caroline Wozniacki's two-handed backhand. BY MARY JOE FERNANDEZ Doubles Clinic Learn to move as a team. BY PAULA SCHEB Health & Fitness Come back from injury the right way; how much water is too much; make mangoes a part of your diet; and more. Gear Do you know your racquet's swingweight? You should. BY JON LEVEY Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, My Point, Tennis IQ

Tennis Magazine October 2009 $5.95 Tennis Magazine October 2009 FEATURES Johnny Mac is 50 He's no longer a curly haired rebel, but John McEnroe still loves the battle. INTERVIEW BY PETER BODO Get Better With Age Have you lost a step over the years? Our 11-page special on improving as you get older will show you how to get it back. Ana Agonistes She was set to become the game's next smiling superstar. So what happened to Ana Ivanovic on the way to the top? BY STEPHEN TIGNOR Pastimes of the Pros To stay sane as they crisscross the globe, today's players need their hobbies. BY ANDREW FRIEDMAN As Seen in TENNIS... Pg. 32: More Dynamic Stretches THE COMPLETE PLAYER Freeze Frame Roger Federer's brilliant block return. BY LYNNE ROLLEY 5 Minutes With Nick Add depth to your ground strokes. BY NICK BOLLETTIERI Gear What goes into choosing the colors of your new tennis clothes. BY SARAH THURMOND Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, Tennis IQ

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Virtua Tennis 2009 $9.95 Virtua Tennis comes smashing back with new players, new courts, new licenses and hugely improved on–court action. 

Tennis Magazine April 2009 $5.95 Tennis Magazine April 2009 FEATURES The 2009 Racquet Guide Whether it's an update of a classic or a brand new stick, there's something for everyone in this year's racquet reviews. BY JON LEVEY Starring Role Jelena Jankovic is fun. She's been No. 1. Is she finally ready to take home a major title? BY STEPHEN TIGNOR No Man Dead or Alive An exclusive excerpt from A Terrible Splendor, a new book about the legendary 1937 Davis Cup match between Don Budge and Baron Gottfried von Cramm. BY MARSHALL JON FISHER Survival of the Strongest Rafael Nadal and Serena Williams won a sweat-filled Australian Open with a mix of mind and muscle. BY TOM PERROTTA THE COMPLETE PLAYER Freeze Frame Keys to Rafael Nadal's backhand. BY PAUL ANNACONE 5 Minutes with Nick Learn to handle a net-rusher. BY NICK BOLLETTIERI Doubles Clinic A smart way to mix up your returns. BY LISA RAYMOND How To... Hit a closed-stance forehand. Health & Fitness The right way to stretch before a match; add intervals to your workout; Anna Kournikova on staying in shape; more BY JON LEVEY Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, My Point, Tennis IQ

Tennis Magazine September 2009 $5.95 Tennis Magazine September 2009 FEATURES U.S. Open 2009 Is Roger the best ever? Can Serena keep winning? Which of the Andys is for real? We answer the questions that will follow the players to Flushing Meadows. Fans' Guide Whether you're on the grounds or in your living room, we tell you what's new and what to watch for at the Open. The Earthshakers This spring in Paris, Robin Soderling sprung the upset of the century on Rafael Nadal. Take a look back at the 10 biggest shockers of the Open era. BY STEPHEN TIGNOR American Invasion Roger Federer made history at Wimbledon this year, but it was a pretty good fortnight for the Yanks as well. BY PETER BODO As Seen in TENNIS... Pg. 14: More Things About Andy Roddick Pg. 50: Tennis Television Schedule Pg. 77: Learn How To Hit A Drop Volley Pg. 78: Juan Martin del Potro News & Photos Pg. 82: TENNIS.com Equipment Blog THE COMPLETE PLAYER How To... Hit a forehand drop shot. BY LYNNE ROLLEY Great Shots The powerful inside-in forehand of Juan Martin del Potro. BY RICK MACCI 5 Minutes With Nick Follow these commandments to win on hard courts. BY NICK BOLLETTIERI Gear The 10 best racquets for the fall season. Plus: the skinny on grips. BY BILL GRAY Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, My Point, Tennis IQ

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Virtua Tennis 2009 (Wii) $10.99 As what passes for the British summer rolls around once again, it's time to start thinking about dusting off your tennis shorts. For many since 1999, this has meant not heading down to the local court to dodge the broken glass and 'dog left-overs': no, it means getting your thumbs on Virtua Tennis, be that in the arcades, on a Dreamcast or on a high-powered next generation console. As the series has done in previous years, Virtua Tennis 2009 offers up a host of real-life tennis stars across some of the most realistic courts to be found away from...well, real courts! The likes of Rafael Nadal and Roger Federer are on offer, while you can play as Maria Sharapova against Venus Williams for a bit of classic court action. There are also a handful of new players taking to the court, including Andy Murray and ladies French Open champion Ana Ivanovic. Adding another layer of authenticity, they can all take part in the Davis Cup thanks to a spot of official license grabbing by SEGA. The series has been tweaked in numerous ways, not least of which is the improvement of the online mode. There's a brand new online ranking system, so you can show the world how you've shaped up over the years of perfecting your slice. Court Games make a return, enabling players to test their skills in single and multiplayer modes, not just in ball breaking matches, but also in a host of mini-games. Watch out for crocodiles, fruit and pirates... So, put on your shorts, because you're in for a hot time in front of your TV, if nowhere else!

Tennis Magazine July 2009 $5.95 Tennis Magazine July 2009 Finding Refuge Venus Williams has made Centre Court her personal stomping ground. Is a Wimbledon title all she needs to be happy? BY PETER BODO Big Issues at the Big W Who can stop Rafa-Rog IV? Who can derail the Venus Express? What is Centre Court going to be like without rain delays? We answer the big questions about this year's Wimbledon. Back to the Garden It's a year of change at the All England Club, but you might not even notice as you walk the grounds, where everything seems to stay exactly the same. BY STEPHEN TIGNOR Marlon Brando vs. The Post-Conflict Kid Relive the fourth-set tiebreaker of last year's famous Wimbledon final in this excerpt from the new book Strokes of Genius. BY L. JON WERTHEIM Squares, an Old Goat and Maalox As the U.S. Davis Cup team prepares for the quarterfinals, its captain gives you a behind-the-scenes look at the team's first-round win. BY PATRICK McENROE As Seen in TENNIS... Pg. 15: Andy Murray Player Profile Pg. 16: ATP & WTA Tour Rankings Pg. 43: Novak Djokovic Player Profile Pg. 46: The Healthy Player Blog THE COMPLETE PLAYER How to... Get in position for a low volley. BY KEITH SWINDOLL Great Shots The nasty kick serve of Novak Djokovic. BY PAUL ANNACONE Mind Game If you want to finally beat your nemesis, you have to start by ignoring him. BY ALLEN FOX, Ph.D. Health & Fitness The facts about protein; cross-train on a bicycle Gear The long rise of Fred Perry. BY SARAH THURMOND Court of Appeals Rules, rules, rules Plus Chrissie's Page, Baseline, My Point, Tennis IQ

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What is the leading Golf swing For Novices?

What is the leading Golf swing For Novices?

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About the Author

I'm a golf enthusiast, I'v been in this field for just 2 years, I like golf very much, so I have learn a lot of skills from others. I hope more people love this great game and improve their skills with golf clubs for sale and some little suggestions from my articles.