ON Chiropractic Winter 2014 - Page 12

ON Chiropractic COVER STORY / PREHABILITATION Exercises for Total Knee AND/OR HIP Arthroplasty*: l KNEE l HIP Name of Exercise Description Gluteal Squeeze l l Name of Exercise Description Thigh Squeeze l l HOLD 1.  ie on your back and squeeze your L buttocks muscles together 2. Hold for five seconds 3. Relax muscles 4. Repeat 10 to 20 times HOLD 5 secs 5 secs Lying Leg Kicks l l Straight Leg Raise l 1.  ie on your back with a rolled bath L towel beneath your knee 2.  ift foot to straighten the knee. Do L not lift the leg off the towel roll. 3. Hold for five seconds 4. Relax muscles 5. Repeat 10 times per leg x10 PER LEG 1.  ie flat on your back. Bend one leg, L keeping that foot flat on the floor. 2.  eeping your other leg straight, K lift it as high as you comfortably can, but no higher than 12 inches off the ground 3. Hold for five seconds 4. Relax muscles 5. Repeat 10 times per leg x10 PER LEG Heel Slides l l HOLD 5 secs 1.  ie on your back with your L shoulders raised 2.  eeping your foot flat on the K surface beneath you, bend your knee and slide your heel as far towards your buttocks as you can comfortably 3. Hold for five seconds 4. Relax muscles 5. Repeat 10 times per leg 1.  it with your back against the S back of a chair 2.  traighten your knee as much as S you can 3. Hold for five seconds 4. Relax muscles 5. Repeat 10 times per leg x10 PER LEG Standing Hamstring l l 1.  tand holding onto a chair back S or counter 2.  tanding with your back straight, S bend knee backwards 3. Return to starting position 4. Repeat 10 times per leg x10 PER LEG Toe Raises l l Seated Leg Kicks l l 1.  tand holding onto a chair back S or counter 2.  ise up onto your toes by lifting R your heels as high as possible 3. Hold for 5 seconds 4. Return to starting position 5. Repeat 10 times HOLD 5 secs Hip Abduction and Adduction l Chair Push Ups l l x10 1.  it in an armchair, such as an S office or dining room chair 2.  irmly grasp the arms of the chair F 3.  traighten your arms, raising your S buttocks up off the chair as much as possible 4. Return to seated position 5. Repeat 10 times x10 PER LEG PER FOOT 12 WINTER 2014 1. Lay flat on your back 2.  eginning with your ankle bent at B a 90 degree angle (toes pointing up) gently flex your ankle to point your toes away from you 3. Repeat 10 times per foot 1. Lie flat on your back 2.  eeping toes pointed up and knee K straight, slide leg out to the side 3. Return leg to starting position 4. Repeat 10 times per leg Side-Lying Hip Abduction and Adduction l Ankle Pumps l x10 1.  ie on your back in bed with your L shoulders raised. Tighten the muscles o