Stand in front of a counter and hold onto the countertop.
Switch the feet and repeat once the repetitions are done.
The sequence should go like this: right up, left up, right down, left down.
Lower the first foot back on the floor then the other.
Place your hands behind both knees and draw them towards your chest while separating them. Step up, bringing the other foot to touch before stepping back down to floor. Lying with your knees bent and feet on the floor, lift your knees towards your chest. Work within tolerable pain limits, try and combine them with when you have taken pain relief. Your weight should remain over your heels for both feet. Personal exercise program Knee exercises following acute injury Pennine Acute Hospitals NHS Trust Physiotherapy Department Try and perform these exercises 2 or 3 times a day.
Reach backwards with your hips and slowly lower yourself back to a sitting position on the chair.
As you continue to lean forward, press through your heels until you start to rise to a standing position.
Lean forward from the hips while keeping your chest raised.
Place your feet wide, keeping your heels in contact with the floor.
Sit on a chair that has been placed against the wall to prevent slipping.
Relax and repeat the exercise crossing your ankle the opposite way.
Try to extend the bottom leg and bend the top leg by pushing your ankles together as much as you can without moving.
Sit at the edge of a bed/chair with your ankle crossed.
Do not arch the lower back while you lift your leg.
Lift your heel 10-15cm and hold following the recommendations.
Lying on your back with one leg flexed and the other extended, lift your heel off the ground (keeping your knee in extension).
