Now we're ready to move on to the exercises
where you're going to need the firm
surface and exercise mat on the floor.
If you're able to get up off the
floor or a firm mattress at home,
you're also going to want to have
the strap or the belt that we talked
about earlier to wrap around your
foot to assist with some of the
exercises and the towel roll that's
approximately 6 inches in diameter.
The first one we're going
to do is called a quad set,
and what you're going to do is,
you're going to extend your leg
out with your like fully supported
on the match or the bad,
and you're going to tighten the muscles on
your thigh by squeezing and pressing down.
You're going to hold that for
five seconds so it's hold 2345.
Relax when you press down,
you're going to feel the back
surface of your knee pushing
down into the matter the bed.
Again, I'm gonna show you three repetitions,
but you're going to do 10 to 15
reps twice a day, so tight and that
fire hold it for five seconds.
Hold 2345, relax.
And again.
Hold 2345, relax.
It is OK if you're comfortable doing
it to do both legs at one time also.
The next exercise that we're going to do,
our cold gluteal sets.
You may use your foam or your
your towel roll of foam roll,
or a little pillow for underneath
your head when you lay down.
So you're gonna lay down with your legs
extended and you're just going to tighten
your hip muscles or your gluteal muscles.
You're going to squeeze and you're
going to hold again for five seconds.
Hold 2345 relax. And again.
Squeeze and hold 2345 relax.
And again squeeze hold 2345 relax.
It's important to know that you can do the
glute squeezes sitting in a chair as well.
That's OK.
Alright, the next one we're going
to do is call the heel slide,
and you may need to use the ***** ** your
foot if you're going to have surgery
on your left knee or your left hip,
you may need to put that strap around
the foot to help you move the leg.
And the exercise works like this.
You're going to go ahead and I would probably
bend the other knee to support your low back.
And what you're going to do
is you're going to slowly.
You can actually lay down to do this.
It's more comfortable,
so you can slowly lay back.
And you're going to use this trap.
Just slide that heel.
Up towards you,
bending the knee as far as is comfortable.
And you're going to slide the heel back down.
If you find that your your foot is
sticking because you have a shoe on,
feel free to take the shoe
off and and do it in a sock.
Again,
you're going to slide that foot up.
Bending, as far as is comfortable.
And then push it back down.
And again. Slide it up.
And push it back down.
When you're finished with the heel slide,
what you're going to do is you're going
to do something called a short arc quad,
so we're short arc quad is you're going
to require your little towel roll.
You could also take a small pillow,
unfold it. You're going to put it
under the knee or the leg that
you're going to have the surgery on.
And you're going to main back a bit,
and you're going to just
lift your lower leg up.
Tightening the thigh muscles and
again holding for five seconds.
So it's whole 2345 and
then lower the leg down.
And tighten your thigh with
the leg hole 2345 and down.
And lift. Whole 2345 and down again,
you're going to complete 10
to 15 repetitions of this.
OK, the next exercise is
called a straight leg raise.
So the straight leg raise you may want
to use your towel roll again as a pillow.
You will possibly need to use a
strap again around the leg that
you're going to have surgery on.
They're going to bend your opposite knee
and put it flat on the bed or the mat.
You're going to go ahead and lay back.
And then you're going to
tighten your abdominal muscles.
And you're going to go
ahead and lift the leg now,
if you're able to lift it without
using the strap, that's wonderful.
If not, you can go ahead and use
your hand to lift the leg a bit.
You're going to hold it up.
And you're going to count for five seconds.
Again, hold 2345 and lower it slowly.
Don't drop it. Going to do it again,
we're going to tighten your thigh.
Lift it, hold it 2345.
Alright, down.
And again. Tighten the thigh and
lift. Hold it 2345 and down.
Alright. When you're done
with the straight leg raise,
we're going to do a knee extension stretch.
If this is uncomfortable,
you might want to use a
little bit smaller towel roll,
but we're going to try to use the
approximately 6 inch diameter towel roll.
You're going to place it underneath
the ankle of the like that you're going
to have surgery on kind of bend your
opposite leg and you are just going
to lay down and you're going to hold
that position for 10 to 15 minutes.
So I'm not going to do 10 to 15 reps,
we're just going to do one
repetition of laying down like this.
Try to relax.
Just breathe and let the muscles
on your thigh relax so that that
need can stretch out.
Right? When you're done with that one.
The last one is going to
require the strap again.
It's called Hip AB duction,
so you're going to go ahead
and put the strap around.
The foot of the like that you're
going to have surgery on.
And you're going to go
ahead and lay back again.
We're going to bend your
opposite knee for support again.
Tighten your abdominal muscles and you're
going to lift the leg out to the side.
And back in again,
if you're going to have surgery on that leg,
that may be difficult.
That's why you can use this trap
if you're able to do it without,
that is perfectly fine.
There is no hold to this exercise.
You're just going to move it out and in.
One more time out to the side.
And back, yes.
I do want to let you know that all
of these exercises are beneficial if
you do them both on the operative leg
and the nonoperative leg as well,
so that concludes our exercise portion of
the preoperative education seminar for total,
hip and total knee replacement.
Have a great day.