2.   KNEE BENDING EXERCISES

  Lie on your stomach and bend your knee backwards towards your hip until you feel a stretch in front of the thigh. Hold for a count of 5.

Repeat with both the legs 20 times each.

  3 HIP ABDUCTION EXERCISES

 Lie on your side with your hip on top and the bottom leg bent to provide support. Keep top leg straight – & slowly lift up as high as possible. Hold for a count of five & then relax. Repeat as comfortable on both sides. You can keep one or  two pillows between lower limbs to do exercises at ease.

 SPINE EXTENSION EXERCISES :

Lie on your stomach bring the Right Upper limb over head then stretch & lift  Simultaneously stretch &  left the  lower limb . It is more important how much you stretch rather then how much you lift from the floor. Hold for 5 seconds. Repeat this with left upper limb / Arm and right lower Limb. Once you are comfortable lift   both the Upper limbs &  Lower limbs as they do in skydiving but try to do it with limbs stretched and hold it for  5 – 10 seconds.

Do it in relaxed way.

If your back hurts / pain increases, consult your surgeon.

UPPER BODY STRENGTHENING EXERCISES.

 Strengthens the arm muscles these are valuable, after surgery when you start walking with walker or with tripod stick  it would be comfortable for you if your arm muscles are well exercised.

1.BICEPS CURLS

 You can do this in sitting or standing posture. In whatever posture you are doing this do it with your spine straight start with small weight as advised by surgeon. This strengthens the biceps the powerful antigravity muscle of the arm. Bend your arm moving up to the shoulder as shown in the picture  and then slowly lower your arm

In two divided repeats of 10 each repeat this 20 times twice a day exercises for both arm.

2.TRICEPS CURLS

This exercise strengthens the Triceps muscle which help in getting up from sitting posture and to comfortably use the walker or tripod stick.

Sit and lean forward from the waist keep your fore arm parallel to the floor  straighter your elbow as you extend  your arm behind you.

3.SEATED PRESS-UP:

Sit in a sturdy chair with arm rests. With your palms flat, press down on the arm rests to lift yourself up from chair. Hold for 5-7 seconds.

Slowly bend your elbow to ease back down.

stay home. stay safe.