{EJ Prvsiotoois Personal exercise program Hipiknee exercises Durham College OTA & PTA 2023 Grads Provided by Vlad Martynchuk Provided for dim Mauzo Training start date 11/22/2021 This activity increases strength and balance in the hip abductors when walking. This exercise can improve your abilty to walk. ‘Stand upward and hold upon a chair. Slowly up one leg off the ground and away from your body as if you were going to kick the wall, making a half-circle, before returning your foot back to the ground. Reps 5 Sets 3 Length of hold - 3 seconds before returning to center. Frequency - 3 times a day Mini-Squat with Support ‘The mini squat strengthens your facilitate an improved ability to perform functional activities like standing up from and sitting down in a chair, squatting, and climbing stairs. Breathe in as you bend your hips and knees as if you will sit down in a chair. For the mini squat, you only need to tum your knees 45 to 60 degrees. Breathe out as you return up to the starting position. Sets 3 Repetitions 8 _/set Holdfor 3 sec Timesiweek 3 times Timesiday 3 _ timesHip Marches Needs for increasing core stability, and it enhances the ability to walk. It also relieves hip and knee pain. Sit on a chair with feet flat on the floor. Ensure your back stays, avoiding slumping and keeping proper posture. Your hands can rest at the sides of your chair or any comfortable position for you. Slowly Lift up your right knee as high as you can, hold for 2-3 seconds, then lower it Sets__ 3 Repetitions 10 _/set Hold for 2 3 sec Timesiday 3 _ times Timesiweek 3 times Knee Bend With Leg Press Place a towel around the foot of your operated leg. Use it to help bend the operated knee. Keep your heel on the bed. Tighten the muscles in the front of your leg and push your foot against the resistance of the towel as far as you can, hold for 5 seconds, and repeat the exercise Sets 3 Repetitions 10 _/set Hold for 5 soc Timesiday _3_times Timesiweek times Sitting Knee Extension Sit on a chair surface, chest up with low back arched, Tighten the muscles on the front of your thigh to straighten your operated knee. Keep your thigh pressing down on the chair as your, raise your foot. Feel the stretch behind your thigh and knee. Lower your leg slowly, Sets 3 Repetitions 5 _/set Hold for 15 sec Timesiday times Timesiweek 3 timesSingle-leg Squat with Hip Abduction Needed for better muscle activation and performance. The hip abductors are closely related to the core muscles. Decrease pain. The video only shows the correct technique for your logs movement. You should use assistance. You should use stretching for this exercise Hold onto stairs or chair for balance. ‘Stand tall and move your operated leg out to the side. ‘Make sure to keep your hips level and upper body straight. Do not hike your hip. Keep your toes pointing forward Sets 3 Repetitions 8 _/set Timesiday 3 times Timesiweek 3 times Walking is necessary to return the limb to shape, produce activity and. coordination. Start walking slow distances with Kane inside the house or in the yard, Go only a comfortable distance. You can record your progress and show it to your physio. Timesiweek 5 - 6 _ times Priority __ Important Timesiday 2 - 3 timesLow Lateral Step Up - Knee Alignment with assistance. The Lateral Shuffle fires up the muscles in your calves, hamstrings, quads, hip flexors and glutes. It increases coordination and agility for those hard side-to-side movements. Also, exercise improves the activity of your leg You will need to blame the right leaning on a chair or railing, for greater safely. The video shows the technique of execution. Start by standing with one leg lifted on a low step or a thick book placed to your side ‘Step up and straighten your hip and knee. In a controlled manner return to starting position. Focus on maintaining hip-knee-toes alignment and pelvis level Sets 3 Repetitions 10 _/set Holdfor 1 - 3 sec Timesiday 3 times Timesiweek 3 times {% This exercise stretches the calf muscles. These muscles can become tight after hip replacement. This stretch is also used during warm-ups to get your muscles ready for other activities. You will need to lean next to a wall or door to perform this stretch. There are a few ways to achieve the calf stretch. It is essential to try to relax during stretching exercises. Do not hold your breath. Instead, focus on taking slow deep breaths while trying to stretch a little bit further. Start by placing your toes on the bottom of the wallidoor with your heel on the ground. Be sure to keep your toes looked forward the entire time Sets 3_ Repetions 1 set Hold for 30 sec Timesiweek 3 _ times Timesiday times Hip Abduction with Exercise Band Begin by slightly rotating your toes toward the side, While keeping your knee straight, slowly move your leg out toward the side. You will feel the muscles on the side of your hip tighten.Try to hold the end position for 5 seconds before slowly returning your leg to the starting position. Sets 3 Repetitions 10 _/set Hold for 5 sec