NHS – Royal Bolton Hospital – Physio leaflet 1

Get up and go with physio

Exercises in Lying

Name

Physiotherapist

If you have any queries please do not hesitate to contact us: Monday to Friday 8.30am - 4.30pm (01204) 390859

This is an exercise programme designed specifically for you.

The exercises will help you: • Improve your blood circulation • Strengthen your muscles • Assist with movement of your joints • Stand and walk more easily All the above are important factors in maintaining and increasing your independence Please follow the instructions of your physiotherapist on the repeats and frequency of each exercise.

Warning If at any time you are: in pain unduly breathless dizzy or nauseous:

Stop the exercises immediately

You will need to lie on a bed for all these exercises. Support your head with a pillow if you wish.

1 Lie on the bed, with arms by your side and legs straight.

• Slowly pull your toes towards you Repeat ______ times.

Repeat ______ times daily.

• Hold for five seconds • Then point them downwards

2 Lie on the bed, with arms by your side and legs straight.

• Press your right knee into the bed by tensing your thigh muscle Repeat ______ times on both legs.

• Hold for five seconds, than relax

Repeat ______ times daily.

• Repeat with left leg

3 Lie on the bed, with arms by your side and legs straight.

• Keeping your knees straight, lift your right leg about six inches off the bed • Hold for five seconds Repeat ______ times on each leg.

• Then slowly lower the leg back to the bed

Repeat ______ times daily.

• Repeat with left leg

4 Lie on the bed, with arms by your side and legs straight.

• Slowly lift your right foot off the bed bringing your knee towards your chest • Lower it back down and repeat with your left leg

Repeat ______ times on each leg.

Repeat ______ times daily.

5 Lie on the bed with arms by your side, your legs straight and shoulders on the bed.

• Bend both your knees up and place your feet flat on the bed • Keep your knees together and roll them from right to left as far as is comfortable to go • Repeat from left to right

Repeat ______ times.

Repeat ______ times daily.

6 Lie on the bed, with arms by your side and legs straight.

• Bend both your knees up and place your feet flat on the bed • Push through your feet to lift your bottom up slightly off the bed • Hold for the count of three and slowly lower

Repeat ______ times.

Repeat ______ times daily.