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.