Orthopaedic Specialty Clinic of Spokane, PLLC

The following exercises will help to increase your strength. Do twice daily and repeat each exercise 10 times. Do less if you have pain. Remember do not hold your breath.

Ankle Pumps:

Point your foot down, then pull your foot up.

Quad Sets (thigh tightening):

Lie on your back. With hip and knee straight, tighten the muscles on top of the thigh, pushing the back of the knee into the bed. Hold for a count of 5 then relax.

Heel Slides:

Lie on your back. Slide your heel toward your buttocks, then slide it back down. Do not lift your heel from the bed.

Buttock Squeeze:

Squeeze your buttocks together, hold for a count of 5, release.

Hip Abduction:

Lie on your back. Place towel roll between your knees to keep your legs apart. Slide the entire leg out to one side. Note: both legs should remain flat on the bed.

Long Arc Quad:

Sitting in a chair, raise your foot until the knee is straight. Hold for a count of 5. Slowly lower leg.

Chair Push-Up:

Use the strength from your arms to lift yourself off the chair. Do not stand all the way up. Ease yourself back down into the chair.

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