MEDWAY PREHABILITATION SERVICE

Joint mobilization exercises

To be done at home in conjunction with the Prehabilitation toolkit.

Please use caution when initially building up strength.

If you encounter pain during any movement please stop and consult your doctor/

physiotherapist.

These exercise should only be tried if you have received demonstración of correct

technique by your Prehabilitation Team.

Lower body joints mobilisation

Ankles

Sitting on a bed/chair with your leg

stretched straight ahead move your

foot back and forth.

Knees

Sitting on a chair or by the edge of your

bed, bend and straighten your knee.

Sit-to-stand progression

Initial position

1. Move to the edge of the chair

2. Get your feet closer to the chair

3. Slightly widen your knees

4. Lean forward

5. Stretch your arms in front of you

6. Stand up in a controlled fashion

7. Standing position

8. Sit down in a controlled fashion

9. Final position

Squats

As the sit-to-stand exercises becomes easy, we can progress to squats

1. Initial position

2. Lowest position

2. Final position

Upper body joints mobilisation

Shoulders

While standing lift the bottles to your

sides.

You can start by using small water bottles and progress to bigger bottles and weights.

Elbows

While standing flex your elbows to lift the

bottles.

Shoulders and elbows

While standing, hold the bottles close to

your face, then, push them up towards the

ceiling