PREHAB

SEATED IN BED
1. Pump the feet
2. Ankle circles
3. Wrist circles
4. Shoulder rolls
5. Scapula contraction with arm reaches
6. Abdominal Contractions (4 x)
7. Heel Glides (4 x) both sides
8. Knee Presses/Quad Contractions using a towel under the knee then hold (4 x) both sides
9. Tricep Lifts (3 x) then Lift and scoot on bed
10. Bridge Pose (3 x)
11. Scooting with shoulders and hips
12. Get out of bed
13. Get into the bed
14. Knee Arcs on edge of bed (4 x) hold both sides Back

SEATED IN BED
1. Bilateral ankle pump/circles
2. Isometric supported knee straight leg extension
3. Unilateral heel slide (leg curl)
4. Glute squeezes
5. Gentle heel slide march
6. Ankle pump and shoulder rolls
7. Tricep Lifts
8. Laterally moving in bed using tricep raise
9. Lying side leg raise (abduction)
10. Hip bridges
11. Getting out and into bed using tricep raise
12. Lower leg unilateral seated extension with knee support Back

SEATED GOOD POSTURE IN BED
1. Slow foot paddle/circle
2. Unilateral heel slide (leg curl)
3. Quadriceps contraction to straighten leg
4. Straight leg raise
5. Glute stretch
6. Gentle knee pump
7. Slow shoulder roll
8. Tricep raises
9. Safe lateral movements for getting across the bed
LYING DOWN
10. Side-lying upper leg raise (abduction)
11. Hip bridge
12. Moving across the bed and getting out of bed Back

SEATED GOOD POSTURE IN BED
1. Slow foot paddle/circle
2. Upper body mobilisation
3. Unilateral heel slide (leg curl)
4. Quadriceps contraction to straighten leg
5.Tricep raises
6. Safe lateral movements for getting across the bed
7. Hip bridge
LYING DOWN
8.Safe lateral movements for getting out of the bed
SEATED
9. Leg extensions Back

SEATED GOOD POSTURE IN BED
1. Warmup
2. Unilateral heel slide (leg curl)
3. Quadriceps contraction to straighten leg
4. Straight leg raise
5. Elevated (on pillow) quadriceps contraction to straighten leg
6. Lower leg extension
LYING DOWN
7. Side-lying upper leg raise (abduction)
SEATED 8. Glute squeeze
9. Raised heel hamstring and calf stretch
10. Glute stretch
11. Hamstring stretch
12. Breathing Back

SEATED GOOD POSTURE IN BED
1. Upper body mobilisation
2. Hand pedalling, palms facing down then towards each other
3. Jump rope action - arms only
4. Boxing - cross jab/centre/high and low/fast
5. Goal post arms moving through vertical and horizontal planes
6. Chest fly
7. Spine twist
8. Tricep push up
9. Extended lateral arm pump and circles with brain teaser
10. Chest exercises using palms of hands pushing together for resistance
LYING DOWN
11, Side to side ankle touches
12. Full body stretch
13. Abdominal crunch
SEATED
14. Upper body stretch and breathing Back

SEATED IN A BED
1. Ankle mobilisation
2. Isometric quadricep engagement to straighten leg - using towel under knee
3. Heel slides
4. Glute squeeze
5. Shoulder circles
6. Tricep raises - progressing to moving across the bed
LYING DOWN
7. Lateral leg raise
8. Hip bridges - progressing to moving across the bed and getting out and into bed
9. Straight leg raise with towel under knee for support Back

SEATED IN BED
1. Ankle circles
2. Foot paddle
3. Bilateral foot flex and stretch
4. Shoulder mobilisation and breathing
5. Heel slides
6. Push straight leg into bed, activating quads and stretching calf and hamstring
7. Tricep lifts progressing to moving across bed
LYING DOWN 8. Hip bridges progressing to moving across bed
9. Sitting up safely and getting out and back into bed
SEATED 10. Leg extensions sitting on the edge of the bed Back

SEATED IN BED
1. Posture check
2. Hand mobilisation
3. Wrist mobilisation
4. Arm and shoulder mobilisation
5. Core engagement
6. Neck mobilisation
7. Lateral arm extension working shoulders and engaging abs
8. Arm extensions over head
9. Neck retraction to release neck tension
10 Isometric abs squeeze
11. Bicep curls
12. Chest press
13. Flys
14. Overhead pulls
15. Isometric arm extension
16. Bent arm lateral raises and tricep push into pillow
17. Tricep raise
18. Upper body forward lean using abs
19. Lateral upper body lean
20. Spine rotation
21. Arm reach across the body
22. Breathing Back

SITTING IN A BED
1. Ankle mobilisation
2. Isometric hamstring stretch
3. Glute squeeze
4. Heel slide to flex knee
5. Isometric leg extension - hamstring and calf stretch
6. Straight leg lift
LYING DOWN
7. Lateral straight leg raise
SEATED
8. Lower leg extension straightening knee joint
9. Supported hamstring stretch
10. Figure 4 glute stretch
Back

SEATED IN BED
1. Shoulder relaxation, putting worries to one side
2. Long neck, loose jaw, be aware of tension in body
3. Neck mobilisation
4. Open chest
5. Curl spine into a knee hug
6. Unilateral hip opening
LYING DOWN
7. Find a relaxed position, check body for tension
8. Slide feet up into a bent knee position, rock knees from side to side
9. Stretch out legs, relax and breathe Back

SEATED IN A BED
1. Foot pumps and circles
2. Heel slide march
3. Heel slide - fuller range of movement
4. Glute squeeze
5. Shoulder rolls
6. Tricep raise
LYING ON SIDE
7. Lateral leg raise
8. Moving safely across - out and in the bed
9. Leg straightening exercise using rolled up towel for support Back

SEATED
1. Warm up the joints
2. Apple Picking
3. Reach arms forward then pull back. Single arms side out/in then both arms out/in
4. Cross-body arm sweeps. Rt & Lt. Single arm overhead and cross-body sweeps. Rt & Lt
5. Extended arms pumps with palms up. Flip palms and pump
6. Tricep extension and bend
7. Rowing
8. Big arm circles in front of body
9. Cat/Cow with stomach contratcions
10. Shoulder drops side-to-side
11. Lean Backs with straight spine
12. Waist twists with fist up by shoulders
13. Single knee lift with hold. Rt & Lt (30 sec) 2 sets
14. Tricep Lifts with hold. (30 sec) 4 sets
15. Isometric Abdominal Contractions (8 sec) 4 sets
16. Forward Lean with catus arms 5 sets
17. Hand Peddling 2 min
18. Cool Down/ Stretching Back