Physio

The top floor of Metro Rehab are teaming with physiotherapists. And for each physio are two people working out. Mostly elderly, but not entirely.

Yesterday Stef, a gorgeous young physio, came to collect me with a lightweight walking frame (wheels at front, slides at back) and took me to the top floor.

Stef tested me on the 3 golden rules of post hip op precautions
1. No less than 90 degrees between torso and knees (I had completely misinterpreted this before and thought it was 90 at the knee so focussing entirely on lower body).
2. No crossing the midline below the waist - no leg crossing
3. No twisting at the hip.

It was great to ask questions and get clear about it.

So these were my excercises for the morning of Tuesday 5 August:
CHAIR  Inch bum forward and holding chair arms push up to standing, arms forward to rail 10 x 3
WALKING WITH FRAME for 6mins straight (with U Turns)
At the bar:
SIDE KICKS with left leg  10 x 3
BACK KICKS with left leg 10 x 3
FORWARD KICKS left leg 10 x 3
SQUATS bending knees and sticking bum out
Worked opposite Sheila and we mirrored each other as it was her right hip effected.

Afternoon Session 5 August
Could hardly move when I got up for this but soon broke thru the barrier
At the bar:
More of the above but also using right leg (hardest)
Tip Toes and down.

Morning Session 6 August
Lying flat on back on vynal bed, using a slip sheet sliding foot up and down 10 x 3
Lying flat on back sliding foot out and in
Bridging by pushing feet into surface and raising bum off ground.

Basic Circuit:
Raise on toes x 10
Left side kicks x 10
Left back kicks x 10
Right back kicks x 10
Right side kicks x 10
Back to beginning

Squats