Exercise 1: Ankle pumps

1. Lie on your back.
2. Bend your ankle to move your foot up and down. Do 1 foot at a time.
3. Repeat at least 10 times for each foot.

You can also do this exercise while sitting in a sturdy chair.

Exercise 2: Thigh and buttocks squeeze

1. Lie on your back.
2. Squeeze your buttocks (bum) together.
3. Hold for a count of 5. Don’t forget to breathe.​
   
4. Repeat at least 10 times.

Exercise 3: Knee bend

1. Lie on your back.
2. Tighten your lower stomach muscles by pulling your belly button down towards your spine.
3. Bend your knee by sliding your heel along the bed toward your buttocks. You may bend your other knee for support.
4. Make sure your knee faces the ceiling while it is moving.
5. Hold for a count of 3 to 5.
6. Slowly straighten your knee by sliding your heel back to your starting position.
7. Repeat at least 5 times.

Exercise 4: Strengthen your legs and hips

1. Lie on your back
2. Slide your leg out to the side. Keep your knee straight and toes pointed to the ceiling while you slide your leg. Don’t go any further than shown in the picture.
3. Hold for a count of 3 to 5.
4. Slide your leg back to the starting point.
5. Repeat at least 5 times.

Exercise 5: Front thigh squeeze

1. Lie on your back.
2. Place a firm, rolled up towel under your knee.
3. Straighten your other leg, lifting your foot off the bed.
4. Hold for a count of 3 to 5.
5. Slowly lower your leg.
6. Repeat at least 5 times.

Exercise 6: Stomach muscles (core stability)

1. Lie on your back.
2. Bend both knees and keep your feet flat.
3. Tighten your lower stomach muscles by pulling your belly button towards your spine.
4. Breathe normally while holding for a count of 3 to 5.
5. Relax and repeat at least 5 times.

Exercise 1: Sitting knee straightening

1. Sit on a sturdy chair.
2. Lift your foot and straighten your knee.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

Exercise 2: Sitting knee bends

1. Sit on a sturdy chair with your feet flat on the floor.
2. Slowly slide your foot back as far as you can.
3. Hold for a count of 3 to 5.
4. Slowly slide your foot back to the starting position.
5. Repeat at least 5 times.

Exercise 3: Armchair push-ups

1. Sit on a sturdy chair with your feet flat on the floor.
2. Push up with both arms to lift yourself a few inches off the seat.
3. Hold for a count of 3 to 5.
4. Slowly lower yourself onto the chair.
5. Repeat at least 5 times.

Exercise 1: Heel raises

1. Place both hands on a supportive surface for balance, like a chair or a counter.
2. Stand with equal weight on both feet.
3. Raise both heels off the ground. (Go up on your toes.)
4. Lower both heels at the same time slowly.
5. Start with 10 repetitions. (Raise and lower your heels 10 times.)
6. Repeat at least 5 times.

Exercise 2: Strengthen your legs and hips

1. Hold on to a table or counter for support.
2. Slowly move your leg out to the side and then back to the middle.
3. Keep your leg straight and your toes pointing forward at all times.
4. Repeat at least 5 times.

Exercise 3: Leg and buttocks squeeze

1. Hold on to a table or counter for support.
2. Keeping your back and legs straight, slowly move your leg behind you.
3. Keep your leg straight and be careful not to lean forward.
4. Bring your leg back to your starting position.
5. Repeat at least 5 times.

Exercise 4: Knee lift

1. Hold on to a table or counter for support.
2. Lift your knee, like you’re going up a step.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

Exercise 5: Standing knee bend

1. Hold on to a table or counter for support.
2. Keeping your back and legs straight, bend your knee by lifting your heel towards your buttocks. Be careful not to move your thigh forward.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.​
   
   

Exercise 6: Mini knee bends (squats)

1. Hold on to a table or counter for support.
2. Stand with your legs shoulder-width apart and your toes pointed forward.
3. Keeping your weight on your heels, slowly bend your knees so you can still see your toes, keeping your heels on the floor and your knees apart. Stick your buttocks back like you are starting to sit down.
4. Hold for a count of 3 to 5.
5. Slowly return to your starting position.
6. Repeat at least 5 times.​