Sunken Chest Correction Surgery (Nuss): Genoptræningsøvelser

12 øvelser, der ofte bruges under restitution efter Sunken Chest Correction Surgery (Nuss). Start altid på det niveau, din kirurg har godkendt — pres dig aldrig igennem skarpe smerter.

Diaphragmatic Breathing

Deep breathing exercise using the diaphragm to improve lung expansion, prevent pneumonia, and promote healing after surgery.

Sådan gør du

1. Sit upright or recline at 45 degrees with knees slightly bent
2. Place one hand on your chest and the other on your abdomen
3. Breathe in slowly through your nose for 4 seconds, feeling your abdomen rise
4. Hold for 2 seconds
5. Exhale slowly through pursed lips for 6 seconds, feeling your abdomen fall
6. Repeat 10 times per set

Teknik-tips

• Chest hand should remain relatively still
• Abdomen hand should rise and fall with each breath
• Keep shoulders relaxed and down
• Breathe smoothly without forcing

Anbefalet: 3 sæt × 10 gentagelser (hold 2s).

Incentive Spirometer

Use an incentive spirometer device to encourage slow, deep breathing and prevent postoperative lung complications such as atelectasis and pneumonia.

Sådan gør du

1. Sit upright at edge of bed or in a chair
2. Hold the spirometer upright
3. Exhale normally, then seal lips tightly around the mouthpiece
4. Inhale slowly and deeply, raising the piston as high as possible
5. Hold your breath for 3-5 seconds at the top
6. Remove mouthpiece and exhale slowly
7. Rest for a few normal breaths, then repeat

Teknik-tips

• Keep the spirometer upright at all times
• Inhale slowly — the goal is volume, not speed
• Aim to reach your target marker each time
• Focus on deep expansion of your lungs

Anbefalet: 1 sæt × 10 gentagelser (hold 5s).

Ankle Pumps

Simple ankle flexion and extension exercise to promote blood circulation in the legs and prevent deep vein thrombosis (DVT) after surgery.

Sådan gør du

1. Lie in bed or sit with legs extended
2. Push your toes away from you (plantarflex) as far as comfortable
3. Hold for 2 seconds
4. Pull your toes toward you (dorsiflex) as far as comfortable
5. Hold for 2 seconds
6. Repeat in a pumping motion

Teknik-tips

• Move through the full range of motion
• Keep legs relatively still — movement is at the ankle only
• Perform smoothly and rhythmically
• You should feel a gentle stretch in your calf

Anbefalet: 3 sæt × 20 gentagelser (hold 2s).

Arm Raises

Gentle overhead arm raises to restore shoulder range of motion, prevent adhesive capsulitis, and promote upper body circulation after cardiac or thoracic surgery.

Sådan gør du

1. Sit in a sturdy chair with feet flat on the floor
2. Start with arms at your sides, palms facing inward
3. Slowly raise both arms forward and up overhead as far as comfortable
4. Hold at the top for 2-3 seconds
5. Slowly lower arms back to starting position
6. Repeat

Teknik-tips

• Move slowly and controlled — avoid jerky movements
• Keep core engaged and back against the chair
• Breathe out as you raise arms, breathe in as you lower
• Only go as high as comfort allows

Anbefalet: 3 sæt × 10 gentagelser (hold 3s).

Hallway Walking

Progressive walking program starting with short distances in the hospital or home hallway, gradually increasing distance and duration to rebuild cardiovascular fitness and overall endurance.

Sådan gør du

1. Put on supportive, non-slip footwear
2. Stand up slowly — pause if dizzy
3. Walk at a comfortable pace along a flat, clear hallway
4. Use assistive device (walker/cane) if prescribed
5. Walk for the prescribed duration or distance
6. Rest if you feel short of breath, dizzy, or fatigued
7. Gradually increase distance each day as tolerated

Teknik-tips

• Stand tall with good posture
• Look ahead, not down at your feet
• Take smooth, even steps
• Swing arms naturally if not using assistive device
• Breathe naturally — do not hold your breath

Anbefalet: 1 sæt × 1 gentagelser.

Seated Marching

Seated hip flexion exercise mimicking a marching motion to maintain hip mobility, improve circulation, and gently strengthen hip flexors while seated.

Sådan gør du

1. Sit upright in a sturdy chair with feet flat on the floor
2. Lift one knee toward the ceiling, keeping the foot off the floor
3. Hold for 2 seconds
4. Lower foot back to the floor
5. Repeat with the other leg
6. Alternate legs in a marching pattern

Teknik-tips

• Keep your back straight against the chair
• Lift knee only as high as comfortable
• Maintain controlled, even movements
• Breathe normally throughout

Anbefalet: 3 sæt × 10 gentagelser (hold 2s).

Gentle Neck Stretches

Gentle range-of-motion stretches for the neck and upper trapezius to relieve tension and stiffness common after prolonged bed rest or surgery.

Sådan gør du

1. Sit upright in a comfortable chair
2. Slowly tilt your head to the right, bringing your ear toward your shoulder
3. Hold for 15-20 seconds
4. Return to center
5. Repeat on the left side
6. Slowly turn your head to look over your right shoulder, hold 15-20 seconds
7. Return to center and repeat to the left
8. Gently tuck your chin toward your chest, hold 15-20 seconds

Teknik-tips

• Move slowly and smoothly — never jerk your neck
• Keep shoulders relaxed and down
• Stop at the point of gentle stretch, not pain
• Breathe normally throughout

Anbefalet: 1 sæt × 3 gentagelser (hold 20s).

Wall Push-Ups

Modified push-up performed against a wall to gradually rebuild chest, shoulder, and arm strength during later stages of recovery.

Sådan gør du

1. Stand facing a wall at arm's length
2. Place your palms flat on the wall at shoulder height, shoulder-width apart
3. Keep your body straight from head to heels
4. Slowly bend your elbows, leaning your chest toward the wall
5. Lower until your elbows are at about 90 degrees
6. Push back to the starting position
7. Repeat

Teknik-tips

• Keep core engaged and body in a straight line
• Elbows should angle slightly outward, not flared wide
• Move through the full range of motion
• Exhale as you push away from the wall

Anbefalet: 3 sæt × 10 gentagelser.

Standing Calf Raises

Standing exercise to strengthen calf muscles, improve balance, and promote venous return in the lower extremities.

Sådan gør du

1. Stand behind a sturdy chair, holding the back for balance
2. Place feet hip-width apart
3. Slowly rise up onto your toes, lifting your heels off the floor
4. Hold at the top for 2-3 seconds
5. Slowly lower your heels back to the floor
6. Repeat

Teknik-tips

• Rise straight up — do not lean forward
• Squeeze your calf muscles at the top
• Lower slowly with control
• Keep knees straight but not locked

Anbefalet: 3 sæt × 15 gentagelser (hold 3s).

Stair Climbing Practice

Supervised stair climbing to rebuild functional leg strength, cardiovascular endurance, and confidence in navigating stairs safely at home.

Sådan gør du

1. Stand at the bottom of a staircase with a handrail
2. Hold the handrail with one hand
3. Going up: lead with your stronger (non-surgical) leg
4. Step up one stair at a time, bringing the other foot to meet it
5. Going down: lead with your weaker (surgical) leg
6. Step down one stair at a time
7. Rest at landings if needed

Teknik-tips

• Remember: 'Up with the good, down with the bad'
• Maintain upright posture
• Use the handrail for support, not to pull yourself up
• Take one step at a time initially

Anbefalet: 1 sæt × 1 gentagelser.

Seated Thoracic Extension

Seated upper back extension stretch to counteract the forward-hunched posture common after thoracic or cardiac surgery and prolonged bed rest.

Sådan gør du

1. Sit upright in a sturdy chair with your feet flat on the floor
2. Clasp your hands behind your head (if comfortable) or place them on your thighs
3. Gently arch your upper back over the chair back
4. Look slightly upward as you extend
5. Hold for 5-10 seconds
6. Return to the starting position
7. Repeat

Teknik-tips

• Focus the movement on your upper back, not your lower back
• Keep the movement gentle and controlled
• Breathe in as you extend, out as you return
• Do not force the range of motion

Anbefalet: 3 sæt × 5 gentagelser (hold 10s).

Abdominal Bracing

Gentle core activation exercise that teaches patients to engage their deep abdominal muscles (transversus abdominis) for spinal stability and postural support during recovery.

Sådan gør du

1. Lie on your back with knees bent and feet flat on the floor
2. Place your fingers on your lower abdomen, just inside your hip bones
3. Gently draw your belly button toward your spine without flattening your back
4. You should feel your deep abdominal muscles tighten under your fingers
5. Hold the brace for 5-10 seconds while breathing normally
6. Relax and repeat

Teknik-tips

• This is a gentle contraction — not a full crunch
• Maintain normal breathing throughout the hold
• Do not flatten your lower back — keep a natural curve
• Your pelvis should not move

Anbefalet: 3 sæt × 10 gentagelser (hold 10s).