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In Milagros, your haven for personalized fitness and transformative journeys. If you’re on a path to recovery from an injury or post-physical therapy, Post-Rehab Conditioning is your stepping stone towards renewed strength and confidence. At Milagros, we understand the significance of tailored exercises that facilitate a safe and effective transition back into an active lifestyle.


Post-Rehab Conditioning Exercises

Post-Rehab Conditioning exercises play a pivotal role in your recovery journey, focusing on rebuilding your body’s foundation after an injury. These exercises aim to strengthen weakened muscles, improve flexibility, restore balance, and boost overall functional abilities. As you navigate through this phase, it’s crucial to perform exercises that are both safe and effective. Let’s explore the five key exercises that will accelerate your progress and propel you towards your health and fitness goals.

  1. Glute Bridge: Strengthening Your Core and Lower Back

The glute bridge is a foundational exercise that targets your glutes, lower back, and core muscles. By mastering this exercise, you enhance stability and balance, key components of any rehabilitation process. To perform the glute bridge:

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  • Engage your core and glutes, then lift your hips off the floor, forming a straight line from shoulders to knees.
  • Hold for a few seconds before lowering your hips back down.
  • Aim for 3 sets of 12-15 repetitions.
  1. Bird Dog: Enhancing Core Strength and Balance

The bird dog exercise improves core strength, balance, and engages the back and glute muscles. It is particularly beneficial for building stability and coordination. To perform the bird dog:

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Extend your right arm forward and left leg backward simultaneously while keeping your hips and shoulders square to the ground.
  • Hold for a moment before returning to the starting position.
  • Repeat on the other side.
  • Aim for 3 sets of 10-12 repetitions on each side.
  1. Seated Row: Strengthening the Upper Back and Shoulders

The seated row targets your upper back, shoulders, and biceps, aiding in improving posture and strengthening the muscles around your shoulder blades. If you have access to resistance bands or gym equipment, try the seated row:

  • Sit on the floor with legs extended and a resistance band securely wrapped around your feet.
  • Hold the band with both hands, palms facing each other.
  • Pull the bands towards your torso, squeezing your shoulder blades together.
  • Slowly release back to the starting position.
  • Aim for 3 sets of 10-12 repetitions.
  1. Step-Ups: Boosting Lower Body Strength and Stability

Step-ups are excellent for targeting the quads, hamstrings, and glutes, enhancing lower body strength and stability. Find a sturdy platform or step and follow these steps:

  • Stand in front of the step with feet hip-width apart.
  • Step onto the platform with your right foot, pressing through your heel.
  • Bring your left foot to meet the right on the step.
  • Step back down with your right foot, followed by your left.
  • Repeat, alternating the leading leg.
  • Aim for 3 sets of 10-12 repetitions on each leg.
  1. Plank: Strengthening the Core and Shoulders

The plank is a highly effective exercise for building core strength, shoulder stability, and overall endurance. To perform a plank:

  • Start in a push-up position with hands directly under your shoulders and body in a straight line from head to heels.
  • Engage your core and hold the position for as long as you can with proper form.
  • Avoid sagging hips or lifting your buttocks too high.
  • Gradually increase the duration as you build strength.
  • Aim for 3 sets, holding the plank for 30 seconds to 1 minute each.



In summary, Milagros is dedicated to providing you the most effective setting necessary to reach your objectives in terms of health and fitness. These workouts will help you recuperate more quickly and will also get you ready for future fitness endeavors, giving you more energy and self-assurance along the way.

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