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.
