Updated Exercises (SEE EXERCISES WEEK 8-10 FOR INSTRUCTIONS)

Each of these exercises have now been changed to use a DOUBLED over tension band

This is continuing BUT with an added tension band. Single band progressing to double band

This is continuing BUT standing on a pillow for an uneven surface

Continuing Exercises

NEW EXERCISES 

Forward Step Up

Using a handrail for support (as needed) , slowly step up with the operated leg. Keep your hips level, by tightening your stomach and buttock muscles.  Hold 1-2 seconds and then slowly relax.  Perform 10 repetitions and repeat 3-4 times per day.

I was able to do this on a step at the physio appointment but their steps are one and a half inches lower than a regular step.

Sideways Step Up – don’t do it like this with a chair, stand sideways to a counter or staircase

Using a handrail for support (as needed) , slowly step up with the operated leg. Keep your hips level, by tightening your stomach and buttock muscles.  Hold 1-2 seconds and then slowly relax.  Perform 10 repetitions and repeat 3-4 times per day.

I was not able to do this on a step at the physio appointment even though their steps are one and a half inches lower than a regular step. I was told to tape 2 books together and push them up against the counter to avoid them slipping, or me slipping off them. A few days after I was given these exercises I found an aerobic step for $6 at a thrift store.