Exercises

Pendulum

Let your arm hang and swing in small circles to loosen your shoulder.

Shoulder flexion with a cane, lying

Use a cane and your good arm to lift your sore arm over your head.

Table slide, seated

Slide your hand forward on a table to gently stretch your shoulder.

Shoulder circles

Roll your shoulders in slow circles to loosen your shoulders and upper back.

Chest stretch, seated

Open your arms and lift your chest to stretch the front of your chest.

Heel slides

Slide your heel toward you to bend your knee, then slide it back.

Seated knee bend

Slide your foot back under the chair to bend your knee more.

Hamstring stretch, lying

Use a strap to lift one straight leg and stretch the back of your thigh.

One knee to chest

Pull one knee toward your chest to stretch your hip and low back.

Hip marching, seated

Lift one knee at a time while sitting, like marching in place.

Standing hip circles

Stand on one leg and make big, slow circles with your other knee.

Ankle circles

Draw slow circles with your foot to loosen your ankle.

Ankle stretch, seated

Point and flex your foot with your leg held out straight.

Calf stretch at a wall

Lean on a wall with one leg back to stretch your calf.

Knee rolls, lying

Let your bent knees roll gently from side to side to loosen your low back.

Pelvic tilt, lying

Flatten your low back against the bed by tightening your tummy.

Cat stretch

On your hands and knees, round your back up like a cat.

Upper-body twist, seated

Sit tall, cross your arms and turn your upper body to each side.

Sideways bend

Slide one hand down the side of your leg to stretch your side.

Hug knees to chest

Hug both knees to your chest to stretch your low back.

Ankle pumps

Move your feet up and down to keep the blood moving in your legs.

Quad sets

Tighten your thigh muscle to press the back of your knee down.

Straight leg raise

Lift your straight leg a little way off the bed, then lower it slowly.

Short arc quad, over a towel roll

With a roll under your knee, straighten your knee to lift your heel.

Long arc quad, seated

Sitting in a chair, straighten your knee to lift your foot.

Glute sets

Squeeze your buttock muscles together, hold, then relax.

Hip abduction slide, lying

Slide your straight leg out to the side and back, keeping your toes up.

Clamshell

Lying on your side with your knees bent, open your top knee like a clamshell.

Bridge

Lying on your back with your knees bent, lift your hips off the bed.

Shoulder blade squeeze

Sit tall and squeeze your shoulder blades back and together.

Tummy bracing, lying

Gently tighten your deep tummy muscles while you keep breathing.

Sit-to-stand

Stand up from a chair and sit back down slowly, using your legs.

Mini-squats

Hold a chair and bend your knees a little, then stand up tall.

Bodyweight squat

Sit your hips back and down as if to a chair, then stand up.

Step-up

Step up onto a low step with one leg, then step down.

Calf raises

Hold a chair and rise up onto your toes, then lower slowly.

Sideways leg lift

Hold a chair and lift one straight leg out to the side.

Leg extension, standing

Hold a chair and lift one straight leg behind you.

Single-leg bridge

Lift your hips off the floor while one leg points up in the air.

Monster walk, band

With a band around your legs, take small steps forward and back.

Wall press-up

Do a push-up against a wall.

External rotation, band

Keep your elbow at your side and turn your forearm out against a band.

Internal rotation, band

Keep your elbow at your side and pull your forearm in against a band.

Band pull-apart

Hold a band in front of you and pull it apart toward your chest.

Biceps curls

Bend your elbows to lift light weights up to your shoulders.

Dead bug

Lying on your back, slowly lower one leg while your tummy keeps your back still.

Plank

Hold your body straight like a board, resting on your forearms and toes.

Side bridge

Lie on your side and lift your hips, resting on your forearm.