Exercise Physiologists - I'd like your help?

I am no expert, but i am in the army, and i am a medic. I would suggest something like 2 times a week in the morning just do some light stretching and a light set of crunches or flutter kicks, until you start to feel better about your strength and you can start to test your limits once your sure your not going to re-injure yourself. These can be done from home, and will improve your strength over time. But a very important aspect of this is the stretching.