Exercises you can follow, and keep

1. 1Sit tall near the front of a firm chair, feet flat and slightly back.
2. 2Lean your chest forward and push through your heels to stand.
3. 3Stand tall for a moment, then sit back down slowly. Use the arms of the chair if you need to.

How much: Start with 5–8 stands. Rest, then try a second round if it felt steady.

Take care: Skip this if you feel dizzy when you stand. Have a sturdy surface within reach.

1. 1Stand facing a kitchen worktop and rest your hands on it lightly.
2. 2Rise up onto the balls of your feet.
3. 3Lower your heels slowly. Keep your knees soft, not locked.

How much: 8–12 rises. Hold the top for a second.

Take care: If your balance is unsteady, keep both hands on the worktop.

1. 1Stand side-on to a worktop, one hand resting on it.
2. 2Lift one knee to a comfortable height, then place the foot down.
3. 3Swap legs. Move slowly enough that you feel balanced.

How much: 10 lifts each leg, or about one minute.

Take care: Stop if you feel wobbly. March sitting down if standing is not safe today.

1. 1Lie on your back with both knees bent and feet flat. A bed is fine if the floor is hard to get onto.
2. 2Gently flatten your lower back into the surface by tilting your pelvis.
3. 3Hold for a breath, then relax. Do not hold your breath.

How much: 8–10 slow tilts.

Take care: Stop if pain spreads into the leg or you get pins and needles.

1. 1Lie on your back with both knees bent.
2. 2Bring one knee towards your chest and hold it with both hands.
3. 3Hold for a few breaths, then change legs.

How much: Hold 10–20 seconds, 3 times each side.

Take care: Keep the movement comfortable. A hip or knee replacement may need a smaller range — ask Tom first.

1. 1Lie on your back, knees bent, feet flat and hip-width apart.
2. 2Squeeze your buttocks and lift your hips a small amount off the bed.
3. 3Lower slowly. Keep the lift small and comfortable.

How much: 6–10 lifts.

Take care: Do not push into a painful arch. Skip this if lying flat makes you breathless.

1. 1Lie or sit propped up with the leg straight on the bed.
2. 2Slowly slide the heel towards your bottom, bending the knee.
3. 3Slide it back out until the leg is straight.

How much: 8–12 slides. Move slowly.

Take care: A little stretch is expected. Sharp pain inside the knee is a stop sign.

1. 1Sit on a firm chair with your back supported.
2. 2Straighten one knee so the foot lifts off the floor.
3. 3Hold, then lower with control. Keep the thigh on the chair.

How much: Hold 5 seconds, 8 times each leg.

Take care: If the knee is very swollen, do fewer and tell Tom.

1. 1Stand tall, holding a sturdy chair.
2. 2Lift the outside leg out to the side a small way. Keep the toes pointing forward.
3. 3Lower slowly. Do not lean the body over.

How much: 8–10 each side.

Take care: A small lift is enough. Leaning the trunk means the hip is not doing the work.

1. 1Lean forward slightly and support yourself with the other hand on a table.
2. 2Let the sore arm hang loose.
3. 3Sway your body so the arm swings like a small pendulum. Do not use the shoulder to swing it.

How much: 30–60 seconds, a few times a day.

Take care: Only use this if Tom or your surgeon has said the shoulder can hang. Stop if pain spikes.

1. 1Sit or stand tall, arms relaxed by your sides.
2. 2Gently draw the shoulder blades back and down, as if putting them in your back pockets.
3. 3Hold for a breath, then let go. Do not shrug up towards the ears.

How much: 8–10 squeezes.

Take care: Keep it gentle. Pinching in the neck means you are shrugging — ease off.

1. 1Sit tall and look straight ahead.
2. 2Draw the chin straight back, making a slight double chin. Do not look down.
3. 3Hold for a few seconds, then relax.

How much: Hold 5 seconds, 6–8 times.

Take care: Stop if you feel dizzy, or pain spreads into the arm.

1. 1Sit with your feet on the floor, or legs supported on a stool.
2. 2Point the toes away, then pull them up towards you.
3. 3Move both feet together, in a steady rhythm.

How much: 20 pumps, a few times through the day.

Take care: A hot, swollen, painful calf needs urgent medical advice — do not exercise it.

1. 1Sit upright in a chair, shoulders relaxed, one hand on your tummy.
2. 2Breathe in gently through the nose so the tummy rises a little.
3. 3Breathe out slowly through the mouth, longer than the breath in. Let the shoulders drop.

How much: One minute, or 6 slow breaths.

Take care: Stop and seek help if you are newly very breathless, have chest pain, or your lips look blue.