PREHAB

SEATED
1. Ankle mobilisation
2. Lateral and frontal arm raises - add heel lift march
3. Hand mobilisation
4. Toe raises and rotator cuff mobilisation
5. Knee flexes with or without other leg assistance
6. Knee extensions
7. Tricep raises - preparing for sit to stand
8. Sit to stand
STANDING
9. Lateral straight leg raise
10. Hip hinges
11. Bilateral heel raises with chair for support
12. Backward straight leg extension with chair for support
SEATED
13. Lateral upper body lean
14. Isometric abs contraction this video, Texas Peg leads a Prehab workout for individuals preparing for knee or hip replacement surgery. The workout focuses on strengthening the body, increasing flexibility, and improving range of motion. The exercises include ankle pumps, shoulder movements, toe lifts, chair-assisted knee and hip stretches, tricep exercises, calf raises, hamstring exercises, and hip hinges. Texas Peg emphasizes the importance of working on overall body strength, balance, and stability before surgery to aid in recovery. Back

SEATED
1. Posture check
2. Unilateral ankle pumps/circles
3. Lateral arm extensions
4. Alternating heel lift with lateral and frontal arm raises/shoulder rolls/bicep curls
5. Alternating toe lift
6. Bilateral isometric toe raise
7. Foot slide (leg curl) with or without assistance from other/good leg
8. Leg extensions
9. Tricep raises progressing to standing
STANDING
10. Lateral leg raises (abduction)
11. Squats with chair assistance
12. Bilateral heel raises with chair assistance
13. Backward leg extension
SEATED
14. Lateral side leans
15. Isometric abdominal contractions Back

SEATED
1. Ankle pumps/circles
2. Breathing with arms extended overhead
3. Forearm external rotation
4. Boxing cross jab/uppercut
5. Shoulder rolls
6. Unilateral leg extensions
7. Foot slide (leg curl) with or without assistance from other/good leg
8. Tricep raises progressing to standing
STAND TO SIT
9. Squats with chair assistance
10. Bilateral heel raises with chair assistance Back

SEATED GOOD POSTURE
1. Warmup and mobilisation
2. Foot slide (leg curl) with other/good leg assistance
3. Leg extension
4. Tricep raise to stand and controlled return to sitting
STANDING
5. Lateral leg raises (abduction)
6. Squat
7. Heel raise
8. Backward leg extension
SEATED
9. Oblique lean
10. sometric core engaging Back

Seated
1. Ankle Flex/Point and circles both sides
2. Wrist circles
3. Reaching and boxing
4. Knee Arcs (5 x) both sides 2 sets
5. Knee extension with hold both sides
6. Heel glides (5 reps) with hold both sides
7. Tricep lifts in chair (4 x)
8. Stand-up/Sit-downs ( 2 x)
Standing
9. Hip Hinges (4 x)
10. Heel raises (6 x) with hold Back

Seated
1. Joint warm-up
2. Arm raises with boxing
3. Double Toe Raise with Hold (3 x)
4. Heel Glides (4 x) both sides
5. Knee Arcs (4 x) with hold both sides
6. Tricep lifts in chair (4 x) to stand
Standing
7. Leg Abductions (4 x) with hold both sides
8. Hip Hinge with hold (4 x)
9. Heel raises with hold (4 x)
10. Back extensions with hold (4 x) both sides
Seated
11. Abdominal work in a chair Back

SEATED
1. Warm up the Joints
2. Rowing with elbows at shoulder level
3. Single toes lifts (8x) both sides
4. Double toe lifts withhold
5. Apple Picking
6. Arm reaches Fwd/BK/Cross-body
7. Heel Glides (8x) with hold both sides
8. Knee Arcs with hold (8x) both sides
9. Tricep Lifts (4x) to stand
REPEAT (3 sets)
STANDING
14. Hip Hinges (4x)
15. Abductor lifts (8x) with hold both sides
16. Heel Raises (8x) hold
17. Back Extensions (8x) both sides
SEATED
19. Abdominal Contractions (4x)
20. Shoulder Drops side-to-side Back

SEATED
1. Ankle mobilisation
2. Warm up using jump rope arm motion and adding foot pumps
3. Shoulder rolls
4. Knee extensions
5. Knee flexion sliding foot along floor using other leg for assistance if needed
6. Tricep push progressing to standing
STANGING
7. Hip hinges with chair for assistance
8. Bilateral heel raises with hold and chair for assistance Back