10 Total Knee Replacement Exercises скачать в хорошем качестве

10 Total Knee Replacement Exercises

10 Exercises you can do post Total knee Replacement. In the video I am 18 days post surgery and have been doing these exercises since day 13/14. I'm a personal trainer with 30 years rehab experience, I also know my body very well and limitations. These 10 extra daily exercises you can do alongside the normal rehab ones. Your general rehab exercises are perfect but they are not enough for function, core, leg and glute strength. I let pain, discomfort and fatigue be my guide. I stop before my muscles fatigue and don't feel discomfort above a 1 and or 2. You may only feel like adding these exercises from 4+ weeks and that's ok too. Any questions let me know and tell me about your journey. Here is the list of Exercises from the video and Tips: 1: Hip Bridge Flexion first, holding 20 Seconds then 10-20 bridges Aim to keep your hips level and push in to your sofa for more quad activation 2: Seated Leg lifts start with 4-5 reps and build to 10 - Use your core muscles too 3: Hamstring Stretch 4: Side leg lifts 5-20 reps think about your core and GLUTE! 5: Hamstring curls and assisted 6-20 reps 6: Plank - try to get level start with 2-3 second holds and build to 30 7: Marches - start with a heel raise then 1-2 seconds and 6-8 lifts, think about your core and glutes 8: Sofa Squats - can start with 3-5 reps and build to 15+ 9: Sofa One leg extensions 10: Seated Childs pose half stretch ( this was after the plank) Please Like and subscribe, this could be my next online program! Next Video will be a progress report and then I also have stair videos to add. Follow the playlist here:   • Full Knee Replacement: Follow my Journey f...   Visit my website: https://pregnancyexercise.co.nz/produ...