Preparing for Total Joint Replacement | 13 Hip strengthening With one hand on a support and the other on your hip, lift your leg out to the side. Keep your knee straight. Hold for 1 second, then return to the ground. Repeat 10x, then turn around and repeat with the other leg. Sit to stand Find a sturdy chair that is high enough to get in and out of easily. Make sure that the chair will not move (place the chair against a wall). Make sure your feet are evenly spaced and that one foot is not in front of the other. Now, either cross your arms or place your hands on the front of your thighs, then slowly lower yourself into the chair. Try to maintain control and not flop into the chair. Keep your hands where they are and stand up from the chair. Repeat 10x. Calf raises Focus on a spot in front of you. With your knees and hips straight, rise up onto your toes and stay for 3 seconds. You may need to hold onto a bench or sturdy table to help you balance. Lower your heels to the ground. Repeat 10x. Hamstring strengthening Standing with your hands on a support, take your right leg out behind you with your knee straight. Keeping your leg behind you, bend your knee as far as you can. Hold for a second. Return your foot to the ground. Repeat 10x and again with your other leg. Ankle pumps Move your feet up, down and in circles. Strength-building before shoulder surgery When a shoulder needs surgery, range of motion is limited, and often pain is experienced with movement of that shoulder. In addition, overall function of your shoulder during activities is lessened. After surgery, there will a recovery phase to advance the movement and function of the shoulder. Prior to surgery, it is helpful to perform basic stretching and exercises to enhance recovery after surgery is complete. Below are some recommendations to assist in maintaining range of motion and strength prior to surgery. Remember, do the exercises slowly and complete without increasing your pain level.
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