After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
There are many exercises which will help you meet your rehabilitation goals.
Main Muscles : Cervical spine muscles, trapezius
Equipment Needed : None
Repetitions : 3 sets of 3
Days per week : Daily
~ Sit in a chair or stand with your weight evenly distributed on both feet.
~ Gently bring your chin toward your chest.
~ Roll your head to the right and turn so that your ear is over your
shoulder (1). Hold for 5 seconds.
~ Gently roll your head back toward your chest and to the left. Turn your
head so that your ear is over your left shoulder (2). Hold for 5 seconds.
~ Slowly roll your head back and in a clockwise circle three times (3).
~ Reverse directions and slow roll your head in a counterclockwise circle
three times (4).
Main Muscles : Quadratus lumborum, erector spinae
Equipment Needed : None
Repetitions : 10
Days per week : Daily
Begin on your hands and knees with your shoulders positioned over
your hands.
~ Rock forward onto your arms, round your shoulders and allow your
low back to drop toward the floor. Hold for 5 seconds.
~ Rock backward and sit your buttocks as close to your heels as possible.
Extend your arms and hold for 5 seconds.
Main Muscles : Piriformis, external oblique rotators, internal oblique rotators
Equipment Needed : None
Repetitions : 2 sets of 4
Days per week : Daily
Sit on the floor with both legs straight out in front of you. Cross
one leg over the other.
~ Slowly twist toward your bent leg, putting your hand behind you
for support.
~ Place your opposite arm on the side of your bent thigh and use it to help you twist further.
~ Look over your shoulder and hold the stretch for 30 seconds. Slowly come back to center.
~ Repeat on the other side. Repeat the entire sequence 4 times.
Main Muscles : Hamstrings, extensor muscles, erector spinae
Equipment Needed : None
Repetitions : 10 each side
Days per week : Daily
~ Sit on the floor with one leg extended to the side and the other
leg bent.
~ Keep your back straight and bend from your hips toward the foot of
your straight leg. Reach your hands toward your toes and hold for 5
seconds.
~ Slowly round your spine and bring your hands to your shin or ankle.
Bring your head down as close to your knee as possible.
~ Hold for 30 seconds and then relax for 30 seconds.
~ Repeat on the other side. Repeat the sequence 10 times.
Main Muscles : Quadratus lumborum
Equipment Needed : None
Repetitions : 3 sets of 10
Days per week : Daily
~ Lie on your back on the floor.
~ Lift one leg and bring your knee toward your chest. Grasp your
knee or shin and pull your leg in as far as it will go.
~ Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.
~ Repeat on the other side, then pull both legs in together. Repeat the sequence 10 times.
Main Muscles : Back extensors, erector spinae, gluteal muscles
Equipment Needed : None
Repetitions : 5
Days per week : Daily
~ Begin on your hands and knees with your shoulders positioned
over your hands and your hips directly over your knees.
~ Tighten your abdominal muscles and raise one arm straight out
to shoulder-height and level with your body. Hold until you feel
balanced.
~ Slowly lift and extend the opposite leg straight out from your hip.
~ Tighten the muscles in your buttocks and thigh, and hold this
position for 15 seconds.
~ Slowly return to the start position and repeat with the opposite arm and leg.
Main Muscles : Back extensors, erector spinae, quadratus lumborum, abdominals
Equipment Needed : None
Repetitions : 5
Days per week : Daily
~ Lie on your stomach with your forearms on the floor and
your elbows directly below your shoulders.
~ Tighten your abdominal muscles and lift your hips off of the floor.
~ Squeeze your gluteal muscles and lift your knees off of the floor.
~ Keep your body straight and hold for 30 seconds. If you cannot hold this position,
bring your knees back to the floor and hold with just your hips lifted.
~ Slowly return to the start position and rest 30 seconds. Repeat.
Main Muscles : Lower back extensor, erector spinae, gluteal muscles, hamstrings
Equipment Needed : None
Repetitions : 5
Days per week : Daily
~ Lie on your back on the floor with your arms at your sides, your
knees bent, and your feet flat on the floor.
~ Tighten your abdominal and gluteal muscles and lift your pelvis
so that your body is in a straight line from your shoulders to your
knees.
~ Hold this position for 15 seconds.
~ Slowly return to the start position and repeat.
Main Muscles : Abdominals
Equipment Needed : None
Repetitions : 2 sets of 10
Days per week : Daily
~ Lie on your back on the floor with your knees bent and
hands at the back of your head with your elbows open wide.
~ Tighten your abdominal muscles and lift your head and
shoulder blades off of the floor.
~ Keep your back flat to the floor and hold for 2 seconds.
~ Slowly lower and repeat.
Main Muscles : Lower back, midsection
Equipment Needed : None
~ Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you.
~ Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
~ Lift your left arm and right leg about one inch off the floor, and stretch out as much as you can.
~ Hold this position for five slow counts and then lower your arm and leg back down. Repeat and continue alternating sides.
The small puncture wounds take several days to heal. The operative dressing can usually be removed the morning after surgery and adhesive strips can be applied to cover the small healing incisions.
Although the puncture wounds are small and pain in the joint that underwent arthroscopy is minimal, it takes several weeks for the joint to maximally recover. A specific activity and rehabilitation program may be suggested to speed your recover and protect future joint function.
