Exercises whilst resting on a firm bed

The following exercises should be carried out sitting on a firm bed and should be done slowly and smoothly.


Deep Breathing and Coughing
Following a major operation it is very important to make sure you undertake regular deep breathing and coughing exercises. This ensures you are getting air to the deepest parts of your lungs and helps to prevent the possibility of any chest infections. Sitting upright take in a large, slow and deep breath. Do this three times followed by a strong cough.


Repeat 5 times.
Do 10 times a day.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.

 

 


Ankle Pumps

 

Blood flowing in your legs is assisted to return to your heart by the normal movement of your legs. As you will spend a significant amount of time in bed resting, it is very important that you undertake these exercises regularly to keep the blood flowing in a normal manner.

Pull your toes and foot back towards your head, then point your toes and foot away from your body (a similar movement is used when driving a car). It is important you do this exercise using both feet.

Repeat 10 times each side.
Do 10 times a day.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Static Quads


This exercise works your quadriceps (the large muscle on the front of your thigh) without creating movement at your hip joint. This is a good way to get the muscle working while limiting movement across your hip. At first, squeeze the muscle gently then gradually make it tighter. Think of straightening your knee and pushing it down towards the bed. Hold for 5 seconds, release and repeat.


Repeat 10 times.
Do 3 times a day.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Static Gluts


This exercise works your gluteal or backside muscles. These muscles are very important when standing and walking. Again, first squeeze the muscle gently, then gradually make it tighter. Hold for 5 seconds, release and repeat.


Repeat 10 times.
Do 3 times a day.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Inner Range Quads


It is very important to have good control of your knee in a position that is nearly straight as this will help you while standing and walking. Place a rolled up towel under your knee. Tighten your quadriceps (the large muscle at the front of your thigh) as before, but at the same time push your knee down into the towel and lift your foot off the bed. Hold again for 5 seconds and slowly lower. Repeat.


Repeat 10 times.
Do 3 times a day.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Straight Leg Raises


Place a rolled up towel under your heel. Squeeze your quadriceps muscle and lock your knee down, then lift your heel without letting your knee bend. Hold for several seconds if possible then release gently.


Repeat 10 times.
Do 3 times daily.

Do not do this exercise until 1 month after your operation.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Hip Abduction (Lying down)


This exercise strengthens the muscles that keep you upright while standing and walking. It will move your hip joint into a position known as abduction, which means to move away from your body.
Move your leg out to the side with your knee straight. Return leg to the middle. Be sure not to cross the midline. Repeat.
Make sure you always keep your toes pointing directly to the ceiling as your foot will want to roll over to the side.


Repeat 10 times.
Do 3 times daily.


Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Bridging


This is another exercise to work your gluteal or backside muscles. Bend both your knees up, squeeze your backside muscles and slightly lift your backside off the bed. Hold for 5 seconds, lower and repeat. Your physiotherapist can advise you whether this exercise is appropriate based upon the surgical approach used for your hip replacement.


Repeat 10 times.
Do 3 times daily.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.


Heel slides


Lie on a couch or bed. Slide one heel toward your bottom and then slowly away from your bottom.  Make sure you are reclined for this exercise.


Repeat 10 times.

Watch a short video on how to do this exercise


Download the daily exercise reminder sheet that helps you track your daily exercise.

 

Exercises for before and after hip replacement

Exercises for before and after hip replacement 

It is important to be as fit as possible before undergoing a total hip replacement, as it will make your recovery much faster.  To enable a quick recovery so you may get back into the activity you previously enjoyed, it is very important to follow an exercise rehabilitation program. This will ensure the muscles of the joint recover their strength and maintain a stable joint.


Following the operation, your physiotherapist will help you with the initial exercises and help you be able to reach certain milestones before you leave the hospital. You will be sent home with an exercise program and will be expected to attend clinics and further physiotherapy appointments in order to continue to progress through your rehabilitation program.

The following information is a general guide to types of exercises and what to expect, but the individual program your physiotherapist or surgeon has prescribed should always be adhered to. It is important that you consult with your surgeon and /or physiotherapist as to which exercises are best for you, how often you need to do them and how many times to repeat each exercise.

Seek advice from your health professional before starting any new exercise program.

If you find these exercises difficult, build up to the suggested number gradually.  However if any exercise is too painful, stop it immediately.

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Next Steps

Contact your GP or health professional to discuss your options