Post-operative exercises
Here you can find a selection of exercises for circulation and low-impact muscle activation.
Stand behind a chair, place your hands on the backrest for support. Lift your knee towards your chest, as high as you can. Lower your leg and move it straight behind you, as far as you can without leaning forward. Repeat alternately hip flexion and extension.
Stand in a pulpit walker, support yourself on your forearms. Lower yourself down by bending your hips and knees. When you are in the desired end position, push yourself back up to starting position.
In prone position on a bench, have you knees straight outside the edge of the bench, leaving your calves hanging free. Let the gravity provoke a passive mobilization toward full knee extension.
Put a bolster, a rolled-up towel or similar under your knee. Rest your ham on the bolster. Flex your front thigh muscles, causing the foot to be lifted off the mat and the knee to stretch maximally. Slowly lower back and repeat the exercise.
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Lie on your back with your arms by your sides, and legs straight. Pull your heel along the floor toward your buttock, by bending your knee and contracting your thigh muscles. Ensure that your heel touches the floor constantly. Change legs.
Place an incline board in the wall bars at proper height. Sit on a chair beside the incline board and place your forearm on the board. Slide your arm slowly up and down along the board, your forearm is supported throughout the exercise.
Lift both arms vertically. Support with the other hand, and move them slowly up over your head until you feel tension. Hold and pause until you feel it decreasing. Move your arms further up if possible. It shall not hurt, but tighten slightly at the chest area.
Sit on a chair with your elbow and forearm resting on the edge of a table or bench. Bend your upper body forward and rest your head on your forearm. The other arm hang straight down towards the floor. Initiate a pendulum movement forwards and backwards. Try to keep your shoulder relaxed while your arm swing back and forth.
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