Hans Kraus Exercise Program for Post-Spine Surgery Recovery
The Hans Kraus program focuses on simple, progressive exercises that help patients regain flexibility, strength, and confidence after spine surgery. These movements target the core, back, and leg muscles—the foundation for spinal stability.
⚠️ Important: Always check with your surgeon before beginning these exercises. Start slowly, and stop if you feel sharp or increasing pain.
Benefits of Hans-Kraus Exercises
- Promote gentle circulation and reduce stiffness
- Strengthen core and back muscles to protect the spine
- Improve posture and flexibility
- Encourage safe return to daily activities
- Reduce the risk of long-term weakness or re-injury
Sample Hans-Kraus Exercise Routine
1. Pelvic Tilt
- How: Lie on your back with knees bent, feet flat. Tighten your abdominal muscles and gently press your lower back into the floor. Hold for 5–10 seconds, then relax.
- Reps: 10–15
- Benefit: Strengthens abdominal and lower back muscles, supports spinal alignment.
2. Knee-to-Chest Stretch
- How: Lie on your back, knees bent. Gently pull one knee toward your chest using your hands. Hold 10–15 seconds, switch legs.
- Reps: 5 per side
- Benefit: Stretches lower back muscles and relieves tension.
3. Heel Slides
- How: Lie on your back with knees bent. Slowly slide one heel forward until the leg is almost straight, then return to starting position.
- Reps: 10 per side
- Benefit: Improves mobility in hips and knees without stressing the spine.
4. Bridging
- How: Lie on your back with knees bent. Tighten your core and lift your hips slowly until your shoulders, hips, and knees form a straight line. Hold 3–5 seconds, then lower.
- Reps: 10
- Benefit: Strengthens glutes, core, and stabilizes the lower spine.
5. Seated Marching
- How: Sit upright in a chair, feet flat. Lift one knee toward your chest (like marching), lower slowly, and alternate.
- Reps: 10 per side
- Benefit: Builds hip and core strength, improves circulation.
6. Cat-Cow Stretch (modified)
- How: On hands and knees, slowly arch your back up (like a cat), then gently lower your belly down (like a cow).
- Reps: 10–12
- Benefit: Promotes spinal flexibility and relieves stiffness.
Guidelines for Practice
- Start with 5–10 minutes daily, gradually increasing as tolerated.
- Focus on smooth, controlled movements—avoid jerky motions.
- Pair with deep breathing for relaxation and oxygenation.
- Stop immediately if pain radiates down your arms/legs or if symptoms worsen.
Remember: These exercises are meant to complement your recovery plan. Always follow your healthcare team’s specific recommendations for your individual situation.
