VI
1. Arm chair push-ups:
You need strong triceps to use your walker (or crutches), to help you get out of bed, and stand up from chairs. Triceps are the muscles on the back of your arm.
– Sit on chair with armrests
– Place hands on armrests with elbows bent
– Push through hands to straighten elbows and lift body up
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
2. Thigh Squeezes (Simple):
– Keep kneecap and toes facing ceiling
– Pull toes towards you
– Tighten muscles in front of thigh and push back of knee into bed
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
3. Thigh Squeezes (Harder):
– Place large rolled towel under knee
– Press back of knee down into rolled towel
– Straighten leg
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
4. Knee Straightening:
– Place small rolled towel under heel
– Keep kneecap and toes facing ceiling
– Gently tighten muscles in front of thigh
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
5. Knee Bend (heel slides):
– Bend knee
– Use hand or towel behind thigh to pull heel towards bottom
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
6. Sitting Knee Bend:
– Sit with feet on floor
– Slide heel back to bend your knee
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
7. Back of Thigh Stretch (hamstrings):
– Sit on edge of firm seat and place heel on step
– Straighten leg and pull toes towards you
– Keep back straight and bend forward until gentle stretch is felt on back of thigh
– Hold 5 to10 seconds. Repeat 5-10 times. Do 02 times per day
8. Core Stability: Your core muscles are the muscles in your stomach and pelvic floor. These muscles help to support your back. Many people have back pain after surgery because of the way they walk and move. Core stability exercises may reduce or prevent back pain after surgery.
– Lie or sit with back supported
– Bend knees and keep feet flat on surface
– Squeeze stomach muscles and gently pull belly button in towards spine
– Squeeze pelvic muscles that stop the flow of pee (ask your physiotherapist to explain)
– Hold and count 5-10 seconds. Keep breathing. Repeat 5-10 times
