Basic physio stretches

Below are the basic physio stretches that Nick was given immediately after his operation. Interestingly, these were different to those that he was given after his nerve decompression. I think the main reason for the difference is that as this was his second operation within a year extra care is needed to be taken not to aggravate the wound, so these are very gentle.

They are all performed whilst lying down, and all, except the first, need to done very slowly. The emphasis is on control, not speed or quantity. He started them the day after the operation.

1. Ankle flex

Flex alternate ankles, ie point toes towards the ceiling quickly 10 times.

 

 

2. Knee pushes

 

With legs straight and toes pointing upwards, try to press your knees into the ground. Hold for 5 seconds. Repeat 10 times.

 

 

3. Buttock squeeze

 

 With legs straight squeeze buttocks together and hold for 5 seconds. Repeat 10 times.

 

 

4. Leg extension

 

Lying on your back with knees bent and feet on the floor. Slowly slide one foot away from you until leg fully extended. Do this very slowly, making sure that your back and pelvis are kept still. Repeat for the other leg. Do 20 overall, ie 10 for each leg.

 

5. Double knee roll

Both knees together and bent, with feet on the floor. Very slowly and gently roll both knees together to one side KEEPING HIP AND PELVIS stationary and touching the floor. Initially Nick could only roll them a few cms. Repeat 10 times each side.

6. Single knee roll

Knees bent, feet on floor slowly let one knee fall out to the side with the other knee being kept still. Again keep hips and pelvis stationary. Repeat 10 times each knee.

Nick found it best to ice his back after each session of physio stretches.