Home Based Physiotherapy Cuckfield

Bed Exercises - Physio

These exercises can be carried out whilst lying or sitting up on your bed.

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Ankle pumps

Gently move your feet up and down (pulling your toes up towards your head then pointing your toes away from your body).

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This exercise can be started straight after surgery and should be continued until you are fully recovered.

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Ankle rotations

Gently start a rotation movement with your ankle, rotate to the right and then to the left.

Do this about five times in each direction. It is recommended to do this exercise 3-4 times a day.

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Bed supported knee bends

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On your bed start by bending your knee on your operated leg and sliding your foot towards your buttocks.  This will help to bend your hip. Keep your heels on the bed. Keep this position for at least 5 seconds before straightening your leg again.

Try for ten repetitions 2-3 times a day.

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Buttock contractions

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These exercises are one of the easiest exercises you can do. Start by laying down on your bed and tighten your buttock muscles.  Hold this contraction for about 5 seconds. Repeat ten times, 3-4 times a day.

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Abduction Exercises

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To do this exercise, start by laying down on your bed and then slowly slide your operated leg out to the side as far as you can.  Then bring your leg back to the starting position.

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Quadriceps Set

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For this exercise, start with your leg resting straight out on the bed.  Tighten up your thigh muscles and then straighten your knee. Hold this position for 5-10 seconds and complete 10 times.

Straight Leg Raise

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This exercise starts in the same position as the quadriceps set. Straighten your operated leg and tighten up your thigh muscle. Next, slowly lift your whole leg off the bed (approximately six inches).  Hold for 5-10 seconds then slowly lower your leg back down onto the bed. Do this until your thigh feels fatigued.

Standing Exercises

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As you get stronger after your surgery you will become more mobile and be able to start exercises standing up. Ensure you are holding onto something secure and sturdy to complete each of these exercises.

Standing Knee Raises

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Start by lifting up your operated leg which will bend your knee and your hip. Your knee must not be higher than your waist when doing this. Hold the position for 2-3 seconds before slowly putting your leg down.

Repeat 10 times, 2-3 times a day.

Standing Hip Abduction

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To do this exercise, position your hip, knee, and foot straight forward.  Make sure that your body is straight and keep upright.

Next, move your leg out to the side to work the muscles down the side of your leg.

Repeat 10 times, 2-3 times a day.

Standing Hip Extensions

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This is the last standing exercise.  Position yourself as in the previous standing exercises.  Slowly lift your operated leg back behind you.  Try to keep your back straight when doing this. Hold this position for 2-3 seconds then slowly bring your foot back onto the floor.

Repeat 10 times, 2-3 times a day.

In addition to these exercises, you can do simple activities like walking.  Once you are fully recovered you will be able to progress to more exercises to further progress your strength, function and quality of life.