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Total Knee Replacement

Knee replacement exercises

From prehab through the months after surgery. Want support along the way? Join the free CareWell, Strong Body community.

Prehab

• 01Seated Knee Extension
• 02Prone Hang
• 03Single-Leg Stand

The first two weeks

• 04Ankle Pumps
• 05Quad Set

Weeks 2 to 6

• 06Heel Slide
• 07Passive Extension Hold
• 08Seated Knee Bend
• 09Straight Leg Raise
• 10Mini Squat
• 11Standing Terminal Knee Extension
• 12Glute Bridge
• 13Standing Hamstring Curl

Weeks 6 to 12

• 14Sit-to-Stand
• 15Step-Up
• 16Side-Lying Leg Lift
• 17Calf Raise

Beyond 3 months

• 18Supported Split Squat
• 19Step-Down
• 20Kneeling Practice

Total Hip Replacement

Hip replacement exercises

From the first days after surgery onward. Always follow the precautions your surgeon gave you. Want support along the way? Join the free CareWell, Strong Body community.

First two weeks

• 01Ankle Pumps
• 02Quad Sets
• 03Glute Squeezes
• 04Straight Leg Raise
• 05Heel Slides
• 06Sit-to-Stand
• 07Standing Hip Abduction

Weeks 2 to 6

• 08Hip Abduction, Fingertip Support
• 09Standing Hip Extension
• 10Sit-to-Stand, Even Effort
• 11Marching in Place
• 12Mini-Squat

Weeks 6 to 12

• 13Step-Up
• 14Glute Bridge
• 15Banded Hip Abduction
• 16Single-Leg Balance
• 17Low Sit-to-Stand
• 18Side-Lying Hip Abduction

Low Back Pain

Low back pain exercises

Start with Tier 1 and move up as your back settles. Want support along the way? Join the free CareWell, Strong Body community.

The Flare-Up Plan

• 01Getting Out of Bed
• 02Positions of Ease
• 03Getting Into a Car
• 04Picking Something Up

Tier 1: Calm

• 05Glute Bridge
• 06Sciatic Nerve Slider
• 07Deep Muscle Activation
• 08Pelvic Tilts
• 09Double Knee to Chest
• 10Knee Rolls
• 11Prone Lying to Prone on Elbows
• 12Prone Press-Up
• 13Cat-Camel
• 14Front Plank from the Knees

Tier 2: Rebuild

• 15Bird Dog
• 16McGill Curl-Up
• 17Back Extensor Hold
• 18Side Bridge
• 19Hip Hinge
• 20Squat to a Box
• 21Split Squat
• 22Row
• 23Suitcase Carry

Tier 3: Strong

• 24Kettlebell Deadlift
• 25Goblet Squat
• 26Kettlebell Swing

Sleep

• 27Sleep Positions