REHAB KNEE

STANDING
1. Single Leg Bicycles both sides
2. Ankle Circles both sides
3. Point/Flex Ankle both sides
4. Staggered Stance Balance with Focus Change both sides
5. Cross-over Stance Balance with Focus Change both sides
6. Side Stepping both sides
7. Walking Backwards (with Walker)
8. Squats (10 reps)
9. Lunges (10 reps) both sides
REPEAT 8 & 9
10. Alternating Step-Ups on Surgical/Nonsurgical leg using Block or Stairs (10 reps)
11. Side Step Ups (10 reps) both sides
12. Leg Abductions (10 reps) both sides 2 sets
13. Back Leg Extensions (10 reps) both sides 2 sets
14. Heel/Toe Raises (10 reps
15. Marching
SEATED
16. Hamstring Stretch both sides
17. Figure 4 Stretch both sides
18. Quad Stretch both sides Back

SEATED
1. Pump the Brake (5 reps) both sides
2. Ankle Circles both sides
3. Point/Flex Ankle both sides
4. Sit to Stand with a chair or ball (10 reps)
STANDING
5. Knee Lift and hold/Balance both sides Add Towel/Pillow/Mat for Balance Challenge
6. Tandem Stance Change POV both sides
SEATED
7. Knee Arc with 10 sec Hold (10 reps) both sides
8. Knee Flexion with Tension Band (10 reps) both sides 2 sets
9. Leg Abductions (10 reps) both sides 2 sets
10. Back Leg Extensions 10 reps both sides 2 sets
11. Heel/Toe Rocks (10 reps)
12. Marching
13. Hamstring Stretch both sides
14. Quad Stretch both sides
15. Figure 4 both sides Back

LYING IN BED
1. Fore arm raises
2. Fist clenching/circles
3. Vertical /horizontal arm raises
4. Foot paddle/circles
5. Unilateral heel slide (leg curl)
6. Glute squeezes
7. Hip bridge
SEATED
8. Sitting up safely in bed from supine position
9. Posture check and breathing
10. Upper body mobilisation
11. Isometric quadriceps contraction to straighten leg
12. Unilateral straight leg abduction
13. Safely moving to the edge of the bed
14. Leg extensions
15. Standing up safely from bed - posture check
STANDING
16. Heel lift march
17. High knee march Back

STANDING
1. Marching
2. Heel/Toe Raises 10 reps
3. Squats 10 reps
4. Step Ups 10 reps both sides (use Block or Stairs)
5. Side Step Ups 10 reps both sides (use Block or Stairs)
6. Side Stepping (use cane for safety)
7. Walking Backwards (with Cane)
8. Tandem Stance with Focus Change both sides
SEATED
9. Alternate Knee Arcs with 3 sec Hold 10 reps both sides
REPEAT 3-9
10. Hamstring Stretch both sides
11. Quad Stretch both sides
12. Figure 4 Stretch both sides Back

SEATED GOOD POSTURE
1. Breathing
2. Foot paddle and upper body mobilisation
STANDING
3. Toe and heel raises
4. Side steps
5. Walking backwards
6. Balance - stand on one leg
7. Balance with feet in tandem
8. Shin stretch
9. Calf and hip flexor stretch
SEATED
10. Leg extension
11. Quad stretch Back

STANDING GOOD POSTURE
1. Upper body mobilisation
2. High knee march
3. Heel lift march
4. Squats
5. Straight leg abduction
6. Backward straight leg extension
7. Leg curl
8. Heel lift march
9. Lunges
SEATED
10. Quad stretch
11. Hamstring and calf stretch Back

STANDING GOOD POSTURE BY BED
SEATED
1. Foot paddle/circles and breathing
2. Upper body mobilisation
3. Leg extensions
4. Unilateral heel slide (leg curl)
5. Rounded back knee hug
6. Straight leg abduction
7. Unilateral adductor stretch (half frog pose)
LYING DOWN
8. lateral leg raise
9. Spine twist with one or two bent legs
10. Star stretch
11. Full body supine stretch
12. Relaxation Back