Exercise library

After surgery exercises

Gentle staged programmes to rebuild movement after an operation.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Ankle Pumps (Post-Surgery)Regular ankle pumping in bed to promote circulation and reduce clot risk in the first days after surgery.Post-opEarly rehabView details

Quad SetsGently tightening the thigh muscle without bending the knee, reactivating the quadriceps in the earliest days after surgery.Post-opEarly rehabView details

Assisted Knee FlexionUsing the other leg or a strap to gently assist bending the operated knee, restoring range before stiffness sets in.Post-opEarly rehabView details

Hip Abduction in Lying (Post-Op)Sliding the operated leg out to the side within precautions, maintaining hip strength while respecting surgical guidelines.Post-opEarly rehabView details

Supported Standing (Post-Hip)Standing with a frame or rail soon after surgery, the first step toward safe, independent walking again.Post-opEarly rehabView details

Shoulder Pendulum (Post-Rotator Cuff)A relaxed pendulum swing while the repair heals, moving the shoulder passively without active muscle effort.Post-opEarly rehabView details

Passive Shoulder Flexion (Assisted)Using the unaffected arm or a pulley to lift the healing arm overhead without the repaired muscle working.Post-opEarly rehabView details

Incision Site Scar MobilisationGentle circular massage around a healed incision to reduce adhesions and improve tissue mobility.Post-opMobility phaseView details

Graduated Weight-BearingProgressively increasing how much body weight is taken through the healing limb, following the surgeon's protocol.Post-opMobility phaseView details

Core Bracing (Post-Abdominal Surgery)A gentle core engagement technique to support the healing abdominal wall during coughing, moving or lifting.Post-opEarly rehabView details

Post-Op Walking ProgrammeA structured, gradually increasing daily walking distance to rebuild general fitness after time spent recovering.Post-opMobility phaseView details

Resisted Knee Extension (Post-ACL)Light resisted knee straightening within the surgeon's protocol, rebuilding quadriceps strength after graft healing time.Post-opStrength phaseView details

Proprioception Board (Post-Ankle Surgery)Balancing on a wobble board once weight-bearing is cleared, restoring the joint position sense lost after surgery.Post-opReturn to functionView details

Return-to-Function Strength CircuitA combined circuit of functional strength movements marking the transition back to normal activity levels.Post-opReturn to functionView details

Breathing Exercises (Post-Thoracic Surgery)Deep breathing and supported coughing technique to clear the chest and reduce post-surgical respiratory complications.Post-opEarly rehabView details

Graduated Return to Driving ReadinessPractising an emergency-stop foot movement and seated reach tasks to check readiness to safely resume driving.Post-opReturn to functionView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Post-surgicalAfter a knee replacement exercises

A staged exercise programme after a knee replacement from a HCPC-registered physiotherapist - restore movement, rebuild strength, and return to normal life.

12 exercises Post-surgicalAfter a hip replacement exercises

A staged exercise programme after a hip replacement from a HCPC-registered physiotherapist - restore movement, rebuild strength, and walk confidently again.

10 exercises Post-surgicalAfter an ACL reconstruction exercises

A staged rehab plan after ACL reconstruction from a HCPC-registered physiotherapist - protect the graft, rebuild strength, and meet return-to-sport tests.

15 exercises

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Using these exercises safely

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

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