Post-operative exercises

Here you can find a selection of exercises for circulation and low-impact muscle activation.

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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.
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.

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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.
Have the person sit on a chair and place yourself in a kneeling position on the side and slightly behind the chair. Place one hand over the person's shoulder girdle and the other hand under the wrist. Assist the movement when the person abduct the arm to 90°. Assist on the way down again as well.

Pull the injured arm as high as possible using the pulley. Try lowering the arm slowly back to the starting position. Assist with the pulley. The exercise should be painless and performed with an even movement.
Let the person sit on a chair or bench. Hold one hand over the scapula with your thumb in the person's armpit and the other fingers hooked to the medial boarder of the scapula. Place the other hand on the opposite side of the shoulder with your thumb in the person's armpit. Move the shoulder and scapula up, forward and inward and then down, out and backwards again.
The patient is lying in a supine position. Keep one hand at the knee and the other hand grasps around the heel. Instruct the patient to bend the knee, if necessary, assist by guiding the movement.

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