Developed by: Physiotherapy Department Surrey Memorial Hospital Printshop # 255171
The following exercises are intended for you to continue at home. Your physiotherapist will teach and mark the exercises that you are required to perform. Remember! A home exercise programme is a major part of your recovery, and it is important that you follow it as closely as possible.
Comments: Range of Motion Exercises Knee and Hip Flexion Lie on back, slide heel to bottom. Hold counts then straighten leg. Hip Flexor - Stretching Lie on back, bring knees to chest and hold back of thighs. Lower right leg off mat. Keep knee bent. Stretch is felt on top of thigh. Keep back flat on bed. Bring knees to chest. Then lower left leg and hold.
Hip Medial and Lateral Rotation Lie on back, roll knee and foot in and hold counts. Keep knee straight. Roll knee and foot out and hold counts. March in place. Table alongside. Progress to lbs. at thigh /ankle. OR Standing, lift knee to chest. Hip Flexion Hip Medial and Lateral Rotation Lie on back, knees bent and feet flat. Move knee out, keeping opposite knee still. Hip Abduction Standing, hold onto chair. Raise leg out to side. Keep toes pointed straight ahead and knee straight.
Hip Extension Hip Flexor - Stretching Standing, hold onto table. Lift leg backward with knee straight. Do not arch low back. Hip Flexion Leg in front and hands on thigh. Lean forward onto leg. Keep back straight. Stretch is felt on front of thigh. Repeat to opposite side and hold. Hip Abduction and Adduction Lie on back, slide leg out to side. Keep toes pointed up and knee straight. Slide leg back to middle. Do not arch your back. Standing, hold onto table. Raise leg forward with knee straight.
Hip Abductor - Stretching Lie on back, move knee across opposite leg to mat. Keep shoulders flat on mat. Stretch is felt on outside of thigh. Repeat to opposite side and hold. Hip Medial and Lateral Rotation Sitting, towel roll under thigh. Move foot out. Keep thigh on chair. Move foot in and hold. Progress to lbs. at ankle. Hip Abductor - Stretching Sit with feet together and close to groin. Use hands to move knees down. Stretch is felt on inside of thighs. Stretch slowly. Hip Hiking Sit with leg on bed. Lean forward, reaching for toes. Keep back straight. Stretch is felt in back of thigh. Hold counts/minutes. Repeat to opposite side and hold. Knee Flexor - Stretching Stand with leg on stool. Raise opposite foot, as if to put on stool. Keep knee straight. Do not lean. Progress to lbs. at ankle.
Hip Flexion Quadriceps - Stretching Sitting, lift knee to chest. Keep back straight. A) Standing, hold onto table. Grasp ankle. Pull foot to bottom. Stretch is felt in front of thigh. Do not lean forward. Progress to moving leg backward. Hip Flexion Quadriceps - Stretching Sit with tubing around thighs. Raise knee to chest. Keep opposite leg still. B) Standing with one knee bent at 90 0 and foot resting on chair behind you, pull in abdominals and stand tall. Hold counts Repeat times
Quadriceps - Stretching C) Lying on side or stomach, keep hip straight while pulling foot up towards buttocks. Use a belt or towel around ankle if you can t comfortably reach your feet. Hold counts Repeat times Ankle Plantar Flexion Lie on stomach, knees bent and spread apart. Press heels together. Do not hold breath. Hip Lateral Rotation Hip Extension Stand with forearms on wall left foot in front of right foot. Lean body forward with back leg straight. Keep heel on floor. Stretch is felt in calf. Repeat to opposite side and hold. Stand with forearms on wall left foot in front of right foot. Lean body forward with back knee slightly bent. Keep heel on floor. Stretch is felt in calf. Hold seconds. Repeat to opposite side and hold. Ankle Plantar Flexion Begin on hands and knees. Straighten leg. Progress to lbs at thigh/ankle. Upper body on mat, pillow under chest. Raise leg with knee straight. Hip Extension
Hip Extension Lie on stomach, towel roll under thigh. Raise thigh up with knee straight. Do not raise hip. Hip Hiking Lie on back, hike hip to shoulder. Keep knee straight. Hip Extension Hip Adduction Lie on side, top leg on chair. Raise bottom leg to chair seat. Progress to lbs. at thigh/ankle Lie on stomach, towel roll under thigh. Raise thigh up with knee bent. Do not raise hip. Hip Flexion Lie on back, leg off mat. Raise knee. Lower slowly. Keep back flat on bed.
Hip Extension - Bridging Hip Adduction Lie on back, knees bent and feet flat. Lift bottom up. Lower slowly. Lie on back, towel roll between thighs. Squeeze thighs together. Do not hold breath. Hip Extension - Half -bridging Lie on back, knee bent and foot flat. Lift bottom up. Lower slowly. Hip Abduction Hip Abduction Lie on back, tubing around thighs. Spread legs apart. Keep knees straight and toes pointed up. Progress to placing tubing at ankles. Lie on side with bottom knee bent. Raise top leg. Keep knee straight and toes pointed forward.