Static quad squeeze

1. Perform the exercise lying or sitting upright on a bed.
2. Point your toes towards the ceiling and press the back of your knee downwards until you feel your thigh muscles tighten.
3. Slowly, control the movement back down to the starting position and repeat.

Alphabet exercise

1. Perform the exercise on a bed or chair.
2. Sit down with your legs extended or hanging off the edge of the bed.
3. Draw the capital letters of the alphabet with your toes by exaggerating all movements of your ankle.
4. Repeat this exercise on both legs.

Hip abduction while lying down

1. Perform the exercise on a bed lying on your back with your legs straight and your toes pointing towards the ceiling.
2. Move your affected leg out to the side as far as you can and then slowly return it back to the starting position.
3. Make sure that your leg does not cross the centre line and keep your toes pointing upwards.

Straight leg raises

1. Perform the exercise on a bed, lying on your back with your unaffected leg bent for support.
2. Slowly lift your affected leg from the bed, making sure your knee remains straight and your toes are pointing towards the ceiling.
3. Slowly control the movement back down to the starting position and repeat.

Seated knee flexion and extension

1. Sit upright in a chair with your shoulders back and down.
2. Extend your affected leg out in front of you and aim to achieve a straight knee.
3. Lower your foot back down to the floor and attempt to bend the knee as far as comfortably possible.
4. Repeat this movement as pain allows.

Sit to stand exercise

1. First, shift your bottom to the edge of the chair.
2. Place your legs such that your feet are positioned just underneath your legs.
3. Looking straight ahead and leaning slightly forward, push through your legs to stand upright.
4. Use the armrests on the chair as needed to lower yourself back down. Reverse this process, making sure that you can feel the chair on the backs of your legs.
5. Once again, use the armrests to lower your body as needed.

Bridge

1. Lie on your back with your knees bent, feet flat on the bed.
2. Lift your bottom off the bed by tightening your buttock muscles and pushing your feet into the bed.
3. Slowly, lower your body back to the bed until you have returned to the starting position.
4. Repeat this movement as pain allows.

Static quad squeeze

1. Perform the exercise lying or sitting upright on a bed.
2. Point your toes towards the ceiling and press the back of your knee downwards until you feel your thigh muscles tighten.
3. Slowly, control the movement back down to the starting position and repeat.

Alphabet exercise

1. Perform the exercise on a bed or chair.
2. Sit down with your legs extended or hanging off the edge of the bed.
3. Draw the capital letters of the alphabet with your toes by exaggerating all movements of your ankle.
4. Repeat this exercise on both legs.

Hip abduction while lying down

1. Perform the exercise on a bed lying on your back with your legs straight and your toes pointing towards the ceiling.
2. Move your affected leg out to the side as far as you can and then slowly return it back to the starting position.
3. Make sure that your leg does not cross the centre line and keep your toes pointing upwards.

Straight leg raises

1. Perform the exercise on a bed, lying on your back with your unaffected leg bent for support.
2. Slowly lift your affected leg from the bed, making sure your knee remains straight and your toes are pointing towards the ceiling.
3. Slowly control the movement back down to the starting position and repeat.

Hip abduction in standing

1. Stand straight, holding a table or chair, keeping your leg straight.
2. Slowly, take your affected leg out to the side, making sure not to twist or lean.

Hip flexion in standing

1. Stand straight, holding a chair or a table, bend your affected leg, bringing your knee up in front of you.
2. Control the movement as you lower back down.
3. Repeat the movement, making sure you do not lean your body or tilt your pelvis up as you lift your leg.

Hip extension in standing

1. Stand straight, holding a chair or a table, keeping your leg straight.
2. Slowly take your affected leg backwards, making sure not to twist or spin.
3. Lower your leg back to the starting position and repeat.

Hip and knee flexion while lying down

1. Perform the exercise lying on your back or sitting upright on a bed with your legs straight out in front of you.
2. Bend your affected leg, sliding your heel toward your buttocks and keeping the knee pointed directly up to the ceiling throughout.
3. Bend the knee as far as you can before you steadily lower the knee back down to the starting position and repeat.

Passive shoulder flexion

1. Lie on your back and cradle your affected arm with your good arm.
2. Using the effort of your good arm, lift your affected arm towards the ceiling until shoulder height.
3. Control the movement back down to the bed, using your good arm.

Passive range of motion (PROM) abduction

1. Support the weight of your affected forearm by resting it in your non-affected forearm.
2. Gently move your affected arm out to the side with your non-affected arm.
3. Slowly return to the starting position and repeat.

Shoulder flexion

1. Lie on your back, holding a stick in both hands. Placing your affected hand on the end of the stick.
2. Using the effort of your good arm, raise your affected arm up towards the ceiling.
3. Control the movement with your good arm to lower back down towards the bed.

Wrist pronation and supination

Resting your arm on a table, slowly rotate your palm upwards and back down towards the table, making sure the movement only comes from your forearm.

Elbow flexion and extension

Supporting your elbow as needed, bend and straighten your elbow throughout the full range of motion as pain allows.

Shoulder abduction

1. Stand straight, holding a stick in both hands with your palms facing down.
2. Using the effort of your good arm, raise your affected arm out to the side, being careful not to hunch your shoulders.
3. Control the movement with your good arm to return to the starting position.

Isometric shoulder abduction

1. Sit or stand with your affected arm by your side and elbow bent to 90 degrees.
2. Press the outside of your elbow against the wall without moving your body.
3. Hold this position, relax and repeat.

Shoulder circles

1. Roll your shoulders in a circle, pulling them forwards, up, back, and down.
2. Imagine you were moving them around a clock face.

Isometric internal rotation (shoulder)

1. Sit or stand with your affected arm by your side and elbow bent to 90 degrees.
2. Press the inside of your palm against your unaffected hand. Hold this position, relax, and then repeat.

Pendular (shoulder) exercise

1. Leaning on a table or chair with your good arm, let your affected arm dangle forwards in front of you.
2. Use gentle movements of the body to swing the arm backwards, forwards, side to side, and in circles.

Wrist flexion and extension

1. Resting your arm with your hand hanging off the edge of a table.
2. Slowly bend your wrist forwards and backwards, making sure your fingers remain relaxed throughout the movement.

Shoulder external rotation

1. Lie on your back, holding a stick in both hands with your elbows bent at 90 degrees and your affected hand at the end of the stick.
2. Using the effort of your good arm, slowly move your affected hand away from your body, making sure to keep your upper arm stationary throughout the movement.
3. Control the movement with your good arm to return to the starting position.

Isometric flexion in chair

1. Sit in a chair with your affected arm by your side and elbow bent at 90 degrees.
2. Push your affected hand into your good hand without moving your body or affected arm away from your side.

Active assisted range of motion (AAROM) in supine

1. Lie on your back, use your unaffected arm to lift your affected arm towards the ceiling. Whilst keeping your elbows straight, continue this movement towards the floor behind you, ensuring the weight of your affected arm is supported.
2. Slowly return to the starting position and repeat.