5 Simple Exercises You Can Do at Home

I’m currently waiting for a referral to Dartmouth General’s Orthopedia clinic for total knee replacements on both sides.

Here are 5 of the exercises the NSHA Physio has developed to help people with extreme knee pain/recovery from a surgical procedure.

1 – Knee Flexion

Lie on your back. Slide your heel towards your buttocks. Keep your heel and buttocks on the bed. Hold for 5 seconds. Repeat 10 times.

2 – Strengthening

Lie on your back in bed. Straighten your leg by tightening the muscles on the front of your thigh (quadriceps), so that the back of your knee touches the bed. Hold for 5 seconds. Repeat 10 times.

3 – Strengthening

Lie on your back in bed.

Wrap a large can in a towel and put it under your knee.

This is the can I use >>.

Lift your foot off the bed by straightening your knee.

Do not lift your knee off the can.

Hold for 5 seconds. Repeat 10 times.

4 – Strengthening

Lie on your back in bed. Bend your leg up, keeping your foot flat on the bed.

Lift your other leg about 6 inches off the bed while keeping it as straight as possible.

Hold for 5 seconds.

Repeat 10 times.

5 – Hamstring strengthening

Lie on your back on your bed.

Dig your heel into the bed.

Hold for 5 seconds.

Repeat 10 times.

As always, consult with your Physiotherapist or PCP BEFORE starting any exercise program.