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Get Ready: patient information leaflet
Get Ready leaflet provides accessible information on the two foundation exercises of me+™ recovery; diaphragmatic breathing and core connect. These two simple exercises can be started before surgery or immediately afterwards or any time afterwards.
To request printed copies, please contact us.
Convatec me+™ recovery videos
Introduction to Core Basics
Introduction to me+recovery
Hear from Sarah Russell introducing the me+recovery programme to patients.
The importance of the deep core
Learn about the muscles of the deep core and why they are important.
Diaphragm rib breathing technique
A simple technique to help with correct breathing, engage the deep core muscles and reduce intra-abdominal pressure. Useful equipment:: cushion, long scarf or theraband.
Find your core – lying down
Combined with diaphragm breathing, re-connecting the deep core muscles is the first step in preparation for surgery or rehabilitation afterwards. Useful equipment: cushion.
Find your core – side line and seated
Combined with diaphragm breathing, re-connecting the deep core muscles is the first step in preparation for surgery or rehabilitation afterwards. Useful equipment: cushion.
Pelvic floor rehabilitation – lying down
How to engage and relax the pelvic floor muscles correctly using the breath. Follows on from Diaphragm Rib Breathing and Find your Core. Useful equipment: cushion.
Pelvic floor rehabilitation - seated
How to engage and relax the pelvic floor muscles correctly using the breath in a more challenging seated position. Useful equipment : chair.
What is me+recovery and when to start?
Find out how to use me+recovery along the stoma patient journey.
Managing intra-abdominal pressure
How to combine breathing and core connection in managing intra-abdominal pressure.
Managing risk of hernia
How to lower the risk of parastomal hernia.
Stoma friendly lifting
Learn simple techniques to lift everyday items such as kettles, saucepans and luggage in a stoma friendly and safe way.
Getting in and out of bed
Learn the ‘side lying’ technique to get in and out of bed safely after surgery, protecting the abdomen and reducing the risk of hernia.
Getting in and out of a chair
How to rise from and lower to a chair in a stoma friendly way, reducing intra-abdominal pressure and risk of hernia.
Coughing, sneezing and nose blowing
How to connect the deep core muscles to protect the abdomen and stoma when coughing and sneezing.
5 common questions answered
Sarah answers 5 common questions to help patients engage with the programme.
Breathing technique for pain and anxiety management, relaxation and sleep
Learn the 4/6 breathing technique to help regulate the nervous system, great for before or after surgery and integrated into everyday life!
Core Movements
Introduction to Core Movement
Continue developing your strength, control, and confidence with these exercises. Each movement supports everyday tasks and builds a solid foundation for recovery. Choose the ones that suit you best. Little and often with plenty of variety is good!
Pelvic tilt: floor or bed
Activates the lower abdominals and helps ease tension in the lower back
Pelvic tilt: All Fours
Builds core awareness and spinal mobility with gentle and supportive positioning
Pelvic tilt: standing
Encourages upright posture and core engagement in daily movement. An alternative position if getting onto the floor is not for you
Simple knee rolls
Gently increases hip and lower back mobility and encourages relaxed, rotational control
Rib control arm raises: seated
Focuses on rib cage stability and shoulder mobility. Supports better breathing patterns
Rib control arm raises: standing
Builds postural control while standing. Promotes upper body coordination
Simple calf raises
Strengthens the lower legs and improves balance. Supports walking and standing endurance
Simple sit stands
Builds leg and glute strength. Mimics everyday movements like rising from a chair
Single leg slides
Strengthens the deep core muscles. Great for pelvic control and coordination
Scissors toe taps on the floor
Develops core stability and lower limb control
Knee drops on the floor
Introduces gentle hip rotation. Promotes control through the lower trunk
Scissors knee lifts seated
Builds core and hip flexor strength. Prepares for more advanced movements
Hip bridge on the floor
Strengthens glutes and hamstrings. Supports spinal stability and pelvic control
Core Progress
This phase builds on everything you’ve learned in Core Basics and Core Movement. Core Progress sets you up to successfully progress beyond me+ recovery with daily exercise and activities.
Only begin Core Progress if: you’ve mastered earlier exercises; you can confidently engage your deep core muscles; you feel ready to move forward.
Introduction to Core Progress into Straight leg curl up
A stoma-friendly sit-up to help manage intra-abdominal pressure. Builds core awareness and control
Easy side plank
A simple and gentle start to core and shoulder strengthening. Great for early confidence and control
Single knee window wiper on the floor
Builds on the tabletop position. Introduces controlled core rotation. Progress gradually and mind your technique
Cat Cow all fours
Improves spinal flexibility and posture. Connects breath to movement
Cat cow standing
A gentle, upright alternative to support spinal mobility. Ideal if floor-based exercises are uncomfortable
Double table top 90-90 legs
Learn the correct way to enter the tabletop position. Ostomy-safe technique for progressing your rehab. Master this before moving on to the next exercises
Single knee window wiper in double tabletop
A step up in challenge. Engages the core through gentle rotational movement
Scissors in double tabletop
A challenging move for deep core strength. Breathe steadily and build up slowly
Swimming arms all fours
Focuses on shoulder stability and core activation. Strengthens around the shoulder blades post-abdominal surgery