Information for patients
This leaflet can be made available in other formats including large print, CD and Braille and in languages other than English, upon request.
This booklet contains sets of exercises to target different muscle groups. Some exercises are harder than others and you are not expected to complete all the exercises in this booklet.
You should aim to work your way up the exercises until you can complete the advised sets and repetitions (reps) where you would rate the final repetition of each set 8 to 9/10 on the scale below.
Where able, please add additional weights if it is safe to do so. If you don’t have weights at home, you can use tins of beans or bottles of water.
For more information on exercises you can complete at home or classes you can attend in the community, please see: https://www.southtees.nhs.uk/services/optimise-prehabilitation-programme-2/
Bridging to end of range
Aim
To strengthen your hip muscles.
Instructions
Position yourself lying on your back with your knees bent. Tighten the muscles in your bottom and lift your bottom off the bed.
Perform 5 sets of 5 repetitions (reps), every other day.
Single Leg Bridge
Aim
To strengthen your hip muscles.
Instructions
Position yourself lying on your back with your knees bent. Lift your bottom off the bed. Shift your weight onto one leg and straighten the other leg.
Perform 5 sets of 5 reps, every other day.
Hip abductor strengthening in side – lying against a wall
Aim
To strengthen the muscles at the side of your hip.
Instructions
Position yourself lying on your side with your back and legs against a wall. Start with your top leg resting on the lower leg. Finish with your leg away from the bed to touch the target. Ensure that your whole leg remains against the wall and your foot points forwards.
Perform 5 sets of 5 reps, every other day.
Hip abductor strengthening in standing – against a wall for stability
Aim
To strengthen the muscles at the side of your hip.
Instructions
Position yourself standing with your shoulders and heels against a wall and your hips slightly forward. Start with your leg beside your body. Finish with your leg away from your body by sliding your heel along the wall. Ensure that your feet point forwards.
Hip abductor strengthening in standing in an open space
Aim
To strengthen the muscles at the side of your hip.
Instructions
Position yourself standing with their feet together. Start with your leg beside your body. Finish with your leg away from your body.
Perform 5 sets of 5 reps, every other day.
To progress further – consider using ankle weights or ask a physio about theraband.
Wall push-ups
Aim
To strengthen your shoulder muscles.
Instructions
Position yourself standing and leaning forward with hands supported on a wall. Practice doing push-ups through your hands so that your chest lifts away from the wall. Ensure to keep your hips straight.
Perform 5 sets of 5 reps, every other day.
Push-ups on table
Aim
To strengthen the muscles at the front of your shoulder, chest and elbows.
Instructions
Position yourself standing and leaning forward with hands supported on a table. Practice doing push-ups through your hands so that your chest lifts away from the table. Ensure to keep your hips straight.
Perform 5 sets of 5 reps, every other day.
Push-ups on knees
Aim
To strengthen the muscles at the front of your shoulder and chest.
Instructions
Position yourself lying on your stomach. Lift your upper body off the floor while keeping your knees on the ground. Practice doing push-ups through your hands while supported on your knees so that your hips lift up off the floor. Ensure to keep your hips straight.
Perform 5 sets of 5 reps, every other day.
Push-ups
Aim
To strengthen the muscles at the front of your shoulder and chest.
Instructions
Position yourself lying on your stomach. Practice doing push-ups through your hands so that your hips lift up off the floor. Ensure that your hips and body remain straight.
Perform 5 sets of 5 reps, every other day.
Plank on knees
Aim
To strengthen your shoulder, hip and trunk muscles.
Instructions
Position yourself lying on your stomach, propped on your elbows. Practice lifting your hips off the floor/mat, while taking weight through your knees. Maintain a plank-like position. Aim to hold for 10 seconds and increased gradually. You do not need to use a table/bench as pictured.
Perform 5 sets of 5 reps, every other day.
Plank
Aim
To strengthen your shoulder, hip and trunk muscles.
Instructions
Position yourself lying on your stomach, propped on your elbows. Practice lifting your hips off the floor/mat to maintain a plank-like position. Aim to hold for 10 seconds and increased gradually. You do not need to use a table/bench as pictured.
Perform 5 sets of 5 reps, every other day.
Core strengthening in 4-point kneeling
Aim
To strengthen your trunk muscles.
Instructions
Position yourself in four-point kneeling. Engage your core muscles. Start with your knee on the mat. Finish with your leg lifted straight behind you. To progress from this lift the opposite arm in front of you at the same time you straighten your leg. Hold for up to 10 seconds. Ensure your back does not hollow/arch, and your hips do not sway to the side.
Perform 5 sets of 5 reps, every other day.
Stepping up onto a block
Aim
To improve your ability to walk and walk up stairs and strengthen your lower limbs
Instructions
Position yourself standing with a step in front of you. Practice stepping up onto the step.
Perform 5 sets of 5 reps, every other day.
Stepping forwards off a step
Aim
To strengthen the muscles that straighten your knee.
Instructions
Position yourself in standing on a step. Lower your unaffected heel to the floor in front of you and then return back to the step. Ensure that your shoulders remain over your hips and your affected knee remains in line with your foot pointing forward.
Perform 5 sets of 5 reps, every other day.
Lunge
Aim
To strengthen the muscles that straighten your leg.
Instructions
Position yourself standing with one foot a large step-length in front of your other foot. Start with your knees straight. Finish with your knees bent by lowering your back knee towards the floor. Ensure that both of your feet point forwards.
Perform 5 sets of 5 reps, every other day.
To progress further consider holding some weights or adding some weight to a backpack
Sit to stand from chair with arms crossed
Aim
To strengthen the muscles that straighten your legs.
Instructions
Position yourself sitting on a chair with your arms crossed and feet shoulder width apart. Bring your shoulders forwards and stand up. Stick your bottom back and return to sitting.
Precautions
Place the chair against a wall.
Perform 5 sets of 5 reps, every other day.
Tandem sit to stand
Aim
To strengthen the muscles that straighten your legs.
Instructions
Position yourself sitting on a chair with your arms crossed and feet shoulder width apart with one leg in front of the other. Bring your shoulders forwards and stand up. Stick your bottom back and return to sitting in a slow controlled manner.
Precautions
Place the chair against a wall.
Perform 5 sets of 5 reps, every other day.
Squatting
Aim
To strengthen the muscles that straighten your leg.
Instructions
Position yourself standing holding onto the back of a chair or table. Start with your knees straight. Bend your knees and move your bottom back. Ensure to keep your back straight and your heels on the floor and your weight is equally carried through both legs.
Perform 5 sets of 5 reps, every other day.
Alternative: try squatting against a wall instead
Single-leg calf raises
Aim
To strengthen your calf muscles.
Instructions
Position yourself standing on one leg. Start with your heel on the ground. Finish with your heel off the ground.
Perform 5 sets of 5 reps, every other day.
Bilateral calf raises
Aim
To strengthen your calf muscles.
Instructions
Position yourself standing with your feet together. Start with your heels on the ground. Finish with your heels off the ground.
Perform 5 sets of 5 reps, every other day.
In addition to the exercises above, please try to increase your overall activity levels to meet the physical activity guidelines for adults and older adults, or for disabled adults.
Pick an activity you enjoy (e.g. walking, cycling, jogging, swimming, fitness classes, sports etc).
If you can, try to introduce some HIIT (high intensity interval training) principles when completing your chosen activity. You can find more information about this online or by speaking to the team (contact details below).
All this means is that you spend a short period of time where you would rate your activity 8 to 9/10 on the RPE scale (see page 2).
Aim to complete 4 minutes on (RPE 8 to 9/10) and 3 minutes active recovery (RPE 4/10). Repeat this pattern 4 times.
We recommend you complete HIIT principles 2 to 3 times per week where possible. Examples could include up-hill walking, running, cycling, swimming or walking.
Remember anything is better than nothing! Start slow and gradually increase.
If you have any questions on anything in this booklet, please email or call the team on:
South Tees:
Email: [email protected]
Phone: 01642 282792
Text: 07977 046516
North Tees and Hartlepool:
Email: [email protected]
Phone: 01642 617617 (ask switchboard to contact the team)
The exercises in this booklet were taken from software freely available at www.physiotherapyexercises.com
Comments, concerns, compliments or complaints
Patient Experience Team (PET)
We are continually trying to improve the services we provide. We want to know what we’re doing well or if there’s anything which we can improve, that’s why the Patient Experience Team (PET) is here to help. Our Team is here to try to resolve your concerns. You can come to our offices at the University Hospital of North Tees or James Cook University Hospital if you wish to discuss concerns in person. Our contact details are:
North Tees and Hartlepool
Telephone: 01642 624719
Freephone: 0800 092 0084
Opening hours: Monday to Friday, 9:30am to 4:00pm
Email: [email protected]
South Tees
Telephone: 01642 854807
Freephone: 0800 028 2451
Opening hours: Monday to Friday, 9:00am to 4:00pm
Email: [email protected]
Out of hours
Out of hours if you wish to speak to a senior member of Trust staff, please contact the hospital switchboard who will bleep the appropriate person.
Telephone: 01642 617617
Data protection and use of patient information
The Trust has developed Data Protection policies in accordance with Data Protection Legislation (UK General Data Protection Regulations and Data Protection Act 2018) and the Freedom of Information Act 2000. All of our staff respect these policies and confidentiality is adhered to at all times. If you require further information on how we process your information please see our Privacy Notices.
Telephone: 01642 383551
Email: [email protected]
Privacy NoticesLeaflet feedback
This leaflet has been produced in partnership with patients and carers. All patient leaflets are regularly reviewed, and any suggestions you have as to how it may be improved are extremely valuable. Please write to the Clinical Governance team at:
Email: [email protected]
Leaflet reference: PIL1597 version 1
Date for Review: September 2028