Share This Mary Ann wilson, RN

By Mary Ann Wilson, RN

The following exercises are done standing with “soft” knees—straight, but not locked. Use the back of a chair or other stable object as needed for balance.

Hips Side to Side
1. Stand with feet about shoulder width apart, keeping knees “soft” throughout the exercise.
2. Shift weight to the right foot, then the left. Move the hips to the right and left as you shift weight. Both feet remain flat on the floor. Repeat several times.
3. Shift the weight to the right foot, BUT this time, lift the left heel so only your left toes are on the floor. Alternate several times from the right to the left.

Hip Circles
1. Place feet about shoulder width apart. Keeping the knees “soft”.
2. Move the hips in a clockwise circle several times. Reverse, moving the hips in a counter clockwise direction.

Toe Half Way Around the Clock
1. Stand with the feet together or slightly apart.
2. With weight on the left foot, touch the right toe in front (12:00), center (starting position).
3. From this start position, begin to move in a clockwise direction stopping at: the side (3:00), center and back (6:00).
4. Return the foot to the center position. Repeat several times with each foot.

1. Stand with feet together or slightly apart, knees soft.
2. Bend both knees slightly then straighten. As you straighten knees, tighten the buttock and abdominal muscles and the muscles on front of thighs (quadriceps). Repeat several times.
Note: Do not allow knees to turn in–keep them aligned over the feet.

Calf Stretch
1. Stand with feet together, holding on to the back of a chair.
2. Take a big step back with one foot.
3. Keep both feet flat on the floor, toes pointing forward.
4. Bend the forward knee as though you are lunging. (The knee should be directly over the ankle, not in front of it.)
5. Straighten the back knee. In the position a stretch should be felt in the upper part of the calf muscle.
6. Hold for 10 seconds.
7. Lift the back heel to release the stretch, then stretch again.
8. Bring the feet together and repeat on the other side.

Hip Stretch
1. Stand with feet together, holding onto the back of a chair.
2. Take a large step back with one foot, as in the calf stretch above. The toes of both feet should point forward, and the trunk should be upright.
3. Lift the back heel off the floor. Tuck the seat under (pelvic tilt). From this position you should feel a stretch in the front of the hip of the back leg.
4. Stretch gently for 10 seconds, 1 to 2 times on each side.

Trunk Rotation / Shoulder Stretch
1. Stand with feet about shoulder width apart.
2. Cradle right arm in left arm, left fingertips behind the right elbow.
3. Raise arms up to shoulder height.
4. Slowly rotate trunk to the left, lifting the right heel as you turn.
5. Apply gentle pressure to the right elbow with the left fingertips, and feel the stretch in the right shoulder.
6. Return to starting position and repeat 2-3 times on each side.

Related Blogs:

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  1. I have very painful Fibromyalgia and have had both hips replaced. In spring, I will be having my right knee replaced. I seriously need to exercise but with life-long hip precautions, I don’t know what exercise program to start with. It has to be slow and easy. Do you have any suggestions?

    1. Dear Marge,
      Sit and Be Fit exercise programs would be appropriate for you, as long as you continue to follow your “life-long hip precautions” and any recommendations from your knee doctor. I would suggest the Sit and Be Fit Fibromyalgia Workout to start with. It is very gentle and slow. Other suggestions include the Sit and Be Fit Chair Exercise Basics or Sit and Be Fit Season 14 Workout. The links are below. Our social media director just went through a full knee replacement. I will forward your e-mail address to her and if she has any recommendations about other things she felt were helpful during her recovery, she will reach out to you. Wishing you the very best always!

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