Watch this video to introduce you to The Royal Orthopaedic Hospital Exercise Programme:
This is a 4 stage exercise programme. Your therapist will advise you at which level to start. It’s not expected that everyone will complete all 4 stages of this programme. Even small improvements in activity can make a difference in your pain and quality of life. The important thing is that you keep up with them and move on when they no longer feel difficult. Try to complete them around 3 to 5 times per week and you will soon see returns on your effort.
Exercises should be challenging to you but achievable at all times. On a scale of 0-10 (0 no effort at all, 10 being impossible) these exercises should sit around 6-8 effort at the end of each set. If you consistently feel that your exercises are easier than this and your pain is tolerable, then progress to the next level.
Each exercise is run for 45 seconds with a 15 second break in between. You don’t have to work for the full 45 seconds; you may find that you can only perform the exercise for 30 seconds and then take and extra 15 seconds of rest. This is ok and normal. As you get better you will be able to increase with exercise time and reduce the rest.
If you cannot progress your exercises further on this programme, then please get in touch with the physiotherapy department.
Equally, if you move up a stage and then feel it is too hard, feel free to go back to the previous level and try again when you feel ready to do so.
The programme is aimed at improving your quality of movement, strength and general fitness levels. There may be some discomfort with these exercises but it should be acceptable to you and last for less than 24 hours following your exercise session. Should you get any increase in swelling, bruising and pain that is difficult to manage then please contact the physiotherapy department.
If you have any difficulties with this programme or need any further advice please call your physiotherapist on 0121 685 4120
You should always consult with a medical professional before commencing any new exercise program or activity.
If you have any underlying medical conditions you should consult with your GP or healthcare professional to confirm that the exercises/exercise program you are looking to follow is appropriate for you and your needs.
If you are fit and well, or have been given approval to take part in exercise by your GP/healthcare provider, please ensure that you take responsibility with regard to your health and always stop activity if a new health issue occurs or an existing condition worsens.
Be aware that taking part in exercise does have an element of risk of injury. Therefore please take appropriate steps to ensure you are working in a safe environment, wearing appropriate attire, following instructions correctly, and have medical clearance to take part.
If you are not feeling well before you start exercise do not continue and seek advice from a professional.
The Royal Orthopaedic Hospital will not be held liable for any injuries caused, and will be released from any claims of negligence. Ensure your exercise/activity programme is safe and effective at all times.