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Exercise is necessary to
reduce stiffness and maintain free movement
of the joints. It helps to strengthen muscles
that support the joints.
No pain should be felt during the exercises
although you may feel some discomfort. Balance
the exercises with rest and seek the advice
of a physiotherapist when planning your exercise
program.
Each of these exercises are to be repeated
10 times and done twice a day. For limb exercises,
do one side at a time.
Neck
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Neck
Flexion / Extension
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Sit
or stand, with shoulders relaxed and
look straight ahead.
-
Tip
your head backwards to look at the
ceiling.
-
Bring
your head back to central position.
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Bend
your head forwards while tucking in
your chin.
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Move
as far as you can.
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Neck Side Flexion
-
Sit
or stand, with shoulders relaxed and
look straight ahead.
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Bend
your head sideways, bringing your
ear close to your shoulder.
-
Make
sure that you do not turn your head.
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Bring
your head back to the centre.
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Repeat
for the other side.
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| Hip
& Knee |
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Hip
& Knee Flexion / Extension
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Lie
on your back with legs straight.
-
Lift
up your leg, bending it at the hip
and knee.
-
Bring
your knee towards your chest as far
as you can go.
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Slowly
straighten your leg and lower it till
it rests back on the bed.
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Thigh
muscles static exercise
-
Lie
on your back with legs straight.
-
Tighten
your thigh muscles.
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You
should see your kneecap moving if
you are doing the exercise correctly.
-
Hold
the contraction for 6 seconds.
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Relax,
then repeat for the other side.
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Buttock
muscles static exercise
- Lie
on your back with legs straight.
- Tighten
your buttock muscles by pinching them
together.
- If
you place your hands under your buttock,
you should feel the tightening.
- Hold
for 6 seconds then relax.
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Hip
Extension
- Lie on your stomach,
arms by your side.
- Lift your leg up while
keeping it straight.
- Slowly lower it.
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| Ankle
& Foot |
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Toes
Flexion / Extension
- Lie on your back.
- Curl your toes together
downwards.
- Straighten your toes
and pull them upwards.
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Ankle
Flexion / Extension
- Point
your foot downwards away from you by
bending at your ankle.
- Relax,
then pull your foot up towards you.
- Feel
the stretch on your calf muscles behind.
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| Shoulder |
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Shoulder Flexion
/ Extension
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Lie
on your back, arms by the side, palms
facing your body.
-
Lift
your arm up, keeping the elbow straight.
-
Move
through the whole range till your
arm touches the bed.
-
Slowly
lower it and return to starting position.
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Shoulder
Abduction
- Lie
on your back, arms by the side, palms
facing your body.
- Move
your arm sideways away from your body.
- Turn
your arm so that your palm faces upwards
and move it all the way till it rests
next to your head.
- Return
to starting position.
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| Elbow
& Hand |
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