Video vodiči za rehabilitaciju

The starting position is lying on your back. Tighten the feet towards you for six seconds, then away from you for six seconds. Do the same exercise six times.

Strengthening exercises. Bend one leg at the hip and knee. On the other leg, pull the foot towards you, tighten the knee and raise the stretched leg a little off the ground. Hold for six seconds. Do it six times. Every next day, the number of repetitions increases by 2, up to 12. After that, a load of 0.5 kg is taken and the number of repetitions returns to six.

Stretching exercises. Position on the back. Pull one leg towards you with your hands, hold for six seconds. Do the same with the other leg. Repeat the exercise six times.

Back leaning against the wall. Put a soft ball or pillow behind the head. Place both hands on the temple. Push your hands with your head as if you want to tilt your head to that side, and push your head with your hands. You should feel a tightening of the muscles on the side of your neck. Hold for six seconds. Do the same on the other side. Repeat the exercise six times.

Squeeze your fists, raise your shoulders and raise both arms to shoulder height. Hold for six seconds. Repeat the exercise six times and every next day increase by two until you reach 12, then take a load of 0.5 kg and return the number of repetitions to six.

The patient lies on his back. The legs are bent at the hips and knees, and the arms are extended by the body. The shoulders are pulled up, and the hands are raised slightly off the floor. Elbows are tight and fists are closed. Hold for six seconds. Repeat the exercise six times and increase by two every day. When you reach 12 repetitions, take a load of 0.5 kg, and return the number of repetitions to six.

First exercise: The starting position is lying on your back. Pull your feet strongly towards you and then away from you. Feel the tightness in your calves. Repeat the exercise 10 to 15 times.

Hip exercises: Exercises to strengthen and stretch the hip muscles and improve joint mobility are intended to preserve function, reduce pain and improve daily movement.

Performing these exercises regularly can reduce pain, improve mobility and strengthen the muscles that protect the knee. All exercises are carefully selected and you can do them at home at your own pace, without special equipment.

First exercise: Walking in place. Take a proper standing position. Tighten the abdominal muscles; pull in your belly button as if you were about to button very tight pants. Walk in place by lifting alternately one heel and the other, keeping the toes on the floor during each movement. Raise your arms with each step (left leg - right arm and right leg - left arm). The duration of the exercise is up to two minutes.

First exercise: Wrap an elastic band around your palm between your index finger and thumb. Hold the ends of the tape with your other hand. Stretch the ends of the band until the elbow of that arm is fully extended. The other hand remains at chest height. Repeat 10 times and then do the same on the opposite side.

Stability and balance exercises: The aim of these exercises is to reduce the risk of falling.