About me+ recovery
The me+ recovery programme has been developed by Sarah Russell MSc, a clinical exercise physiologist and expert in stoma and hernia rehabilitation. Sarah is the founder of The Ostomy Studio and the author of the Bowel Cancer Recovery Toolkit. She has also published numerous papers in scientific journals and worked in a clinical trial to investigate exercises for people with hernias. Sarah has ensured that me+recovery goes beyond physical healing — it’s about reconnecting with your body and rebuilding confidence.
me+ recovery is part of the me+ personalised support programme from Convatec, your stoma journey companion. me+ empowers people with a stoma through tailored education, practical and emotional guidance, and meaningful community connection.
What’s included?
- Step-by-step videos for each movement
Before you begin
Your safety comes first.
Before starting:
- Consult your healthcare provider
- If you feel unexpected pain or discomfort, adjust your approach or try a different exercise
- Move at your own pace
- Use supports or aids if recommended
Core Basics: The first steps
Core Basics is the first step in your recovery journey, focused on understanding and reconnecting your deep core system — the foundation for safe recovery.
Whether you're preparing for surgery, recovering afterward, or managing long-term healing, this phase helps you engage your body's stability system and adopt a flexible approach to movement, learning when to move and when to rest.
Core Movement: Progressive exercises for strength and stability
You’ve laid the groundwork and built a strong foundation with Core Basics, focusing on diaphragmatic breathing, core connection, and safe movement techniques.
Now you’re ready to move into the next phase: Core Movement. Core Movement is a progressive series of exercises designed to gently increase strength and flexibility, build confidence in daily movement, and support long-term recovery.
Core Progress: Continuing your rehabiltation
Core Progress is the next phase in the me+ recovery programme, designed to further develop your core strength, stability, and control through stoma-friendly exercises. Building on everything from Core Basics and Core Movement, this stage prepares you to move beyond me+ recovery into daily exercise and activities.
Begin Core Progress only when you’ve mastered earlier exercises, can confidently engage your deep core muscles, and feel ready to move forward.
1. Intro to me+ recovery
2. The importance of the deep core
3. Diaphragm rib breathing technique
4. Find your core – lying down
5. Find your core – sideline & sitting position
6. Pelvic floor rehabilitation – lying down
7. Pelvic floor rehabilitation
8. What is me+ recovery and when to start
9. Managing intra-abdominal pressure
10. Managing risk of hernia
11. Stoma-friendly lifting
12. Getting in and out of bed
13. Getting in and out of chair
14. Coughing, sneezing, and nose blowing
15. 5 common questions answered
16. Breathing technique for pain & anxiety management, relaxation & sleep
1. Introduction to Core Movements phase
2. Pelvic tilt – floor or bed
3. Pelvic tilt – hands and knees (all fours)
4. Pelvic tilt – standing
5. Simple knee rolls
6. Rib control arm raises – seated
7. Rib control arm raises – standing
8. Simple calf raises
9. Simple sit stands
10. Single leg slides
11. Scissors toe taps – on the floor
12. Knee drops – on the floor
13. Scissors knee lifts – seated
14. Hip bridge – on the floor
15. Cat cow – all fours
16. Cat cow – standing
1. Intro: Core progress into straight leg curl-up
2. Easy side plank
3. Single knee window wiper – on the floor
4. Double table top 90-90 legs intro
5. Single knee window wiper – in double table top
6. Scissors in double table top
7. Swimming arms – all fours
The me+ recovery series is adapted from the me+ recovery nurse training course which is RCN (Royal College Nursing) and ACPGGI (Association Coloproctology GB and Ireland) accredited in the UK and have undergone extensive peer and expert review.
Peer Reviewed by: Prof Sina Dorudi, Consultant Colorectal Surgeon, Mike Grice, Osteopath, Lecturer Sports Therapy and Module Leader for Athletic Movement Analysis, Dr Iseult Wilson, Institute of Nursing and Health Research