Introduction

This sheet has been designed to help you remember the exercises that you have been taught by your physiotherapist. All of the exercises should be done slowly and smoothly. If you feel any pain, stop and tell your physiotherapist or doctor.

Exercise helps to keep your strength and mobility as well as improve your blood flow.

These exercises will help to keep you independent either in a wheelchair or using an artificial leg (prosthesis).

Try to keep doing these exercises, even after you have been discharged from treatment.

It is strongly recommended that these exercises are maintained in the long term, to reduce the occurrence of muscle weakness affecting your walking pattern.

Static quadriceps

Man sitting on a bed

  • Push your legs straight out in front of you
  • Push the back of your knees into the bed and tighten the thigh muscles
  • Hold for 5 seconds
  • Repeat this ___ times and repeat the above with the other leg.
Straight leg raise

Man on bed Straight Leg Raise.

Start in the above position (static quadriceps)

  • Lift your leg off the bed 2-3  inches  only
  • Hold for ___ seconds
  • Slowly lower
  • Repeat ___ times
  • Repeat the above with the other leg.
Inner range quads

Inner Range Quads Man on bed

Inner Range Quads Man on bed

  • Sit with both legs straight out in front of you
  • Place a rolled up towel, blanket or pillow under your  knee
  • Straighten your knee
  • Hold for 5 seconds
  • Repeat ___ times
Hip adduction with resistance

Hip Abduction Resistance Man on bed

  • Sit with both legs out in front of you
  • Place a pillow or rolled up towel between your thighs
  • Squeeze your legs together.
  • Hold for 5 seconds
  • Repeat ___ times

This exercise can also be performed when sitting in a wheelchair or at the edge of a bed.

 Outer range quadriceps

Outer Range Quads exercise  Inner Range Quads exercise

  • Sit on a chair or edge of the bed. Place your hands on your lap
  • Straighten one knee
  • Hold for 5 seconds
  • Now bend your knee
  • Repeat ___ times
  • Repeat the above with the other leg.
Static gluteal contractions

Static Glute Contractions exercise

  • Lie on your back
  • Keep both legs straight and close together
  • Squeeze your buttocks as tightly as possible
  • Hold for 5 sec
  • Repeat ___ times
Hip flexor stretch

Hip Flex Stretch.exercise

  • Lie on your back, preferably without a pillow
  • Bend your knee towards  your chest and hold with your hands
  • Push your opposite leg down flat on to the bed
  • Hold for 30 – 60 seconds,  then relax
  • Repeat ___ times
  • Repeat the above with the other leg.
Bridging

Bridge exercise man on bed Bridge exercise man on bed

  • Lie on your back with your arms at the side
  • Place a couple of firm pillows or rolled up blankets under your thighs
  • Pull in your stomach, tighten your buttocks and lift your bottom up off the bed
  • Hold for 5 seconds
  • Repeat ___ times

To make this exercise more difficult, place your arms across your chest as shown in the picture.

Hip flexion and extension in side lying

Hip Flex Ext Side exercise

Hip Flex Ext Side exercise

  • Lie on your side
  • Bend the bottom leg
  • Lift your top leg slightly
  • Bend your knee fully towards your chest
  • Straighten your knee and push your leg backwards
  • Repeat ___ times

Try not to let your hips roll forwards or backwards.

Hip abduction in side lying

Hip Abduction Side exercise          Hip Abduction Side exercise

  • Lie on your side
  • Bend the bottom leg
  • Keep hips and top leg in line with your body
  • Slowly lift your top leg up
  • Slowly lower
  • Repeat __ times 

Try not to let your hips roll forwards or backwards.

If you have any questions please contact us:

Specialist Rehabilitation and Mobility Centre
Cumberland Infirmary
Carlisle
Call 01228 814783

Confidentiality

‘The Trust’s vision is to keep your information safe in our hands.’ We promise to use your information fairly and legally, and in-line with local and national policies. You have a right to understand how your information is used and you can request a copy of the information we hold about you at any time.

For further information on confidentiality contact the Information Governance Team:

Information.Governance@ncic.nhs.uk | 01228 603961

Feedback

We appreciate and encourage feedback, which helps us to improve our services. If you have any comments, compliments or concerns to make about your care, please contact the Patient, Advice & Liaison Service:

pals@ncic.nhs.uk | 01228 814008 or 01946 523818

If you would like to raise a complaint regarding your care, please contact the Complaints Department:

complaints@ncic.nhs.uk | 01228 936302