Timing - 3-6 weeks

The purpose of this stage is to maintain muscle strength pre-surgery. Please ensure you have approximately 30 seconds rest between sets and 2 minutes rest between exercises. Exercises should be performed 5 times a week.

Nil equipment

20 reps, 3 seconds rest between reps

2-3 x a day

This exercise can be done standing up or lying on your back, whichever you prefer. Keeping the leg straight - no bend in the knee - lift your leg as far as is comfortable, then lower gently.

Sitting up on the bed

10 reps 3 second rest between reps

2-3 x a day

You can do this exercise sitting up in bed. Straighten your leg in front of you, then tense the thigh muscles - you should feel your knee pushing down into the bed. Hold for 3 seconds and relax

Cushion/pillow

2 x 20 reps, each side, 3 second rest between reps

3 x a day

Lying on your side tighten the muscles on your front thigh on the upper leg, lift the leg 9 – 10 inches off the cushion, hold for 3 seconds and gently lower back down.

Chair

10 reps

2 -3 x a day

Find a chair that's at the right height - feet flat on the floor, your knees should be at 90 degrees. Using your arms as little as possible, stand up. Then lower yourself back to sitting, with control all the way.

Floor/chair

3 x 30 – 60 secs as you feel comfortable

2 x day

In this exercise, keep your body upright and lift the knees as high as you can. Try to keep the feet pointing forwards. If you're not confident with your balance, use a wall or the back of a chair for support. Continue for at least 30 seconds, working up to a minute.

Floor

10 Reps

2-3 x a day

Lie on your back with your knees bent and your feet flat on the floor. Tighten your buttock muscles and slowly lift your hips up as far as you can, aiming for a straight line from shoulders to knees. Lower slowly down.

Bed

Hold the position for 20 seconds

2-3 x a day

Lie on your front with your lower leg hanging off the bed. The edge of the bed should be just above your knee. Relax into this position letting your knee straighten as much as is comfortable. Hold this position for 20 seconds.

Bed

2 x 20 Reps

3 x a day

Lie on your front on the bed. Bend your leg at the knee, using your hamstring muscles to pull your heel towards your buttock, then release and lower the leg back to the bed.

Standing

4 x 30 seconds each side

3 x day

Stand nice and tall, then take a slight bend in one knee, and raise the opposite leg off the ground - it doesn't have to lift far. Stay like that for 30 seconds. If you lose balance, just reset and start again until the time is up.

Standing +/- step

3 x 15-20 reps

2 x a day

Stand facing a wall, using your fingertips for balance. Push through the balls of your feet to lift your heels as high as you can go. Keep an even pressure across all the toes. Lower the heels slowly and repeat 15-20 times.

* IF YOU CAN ACHIEVE THE GOALS ABOVE THEN YOU CAN MOVE ONTO STAGE 3, IF NOT REPEAT STAGE 2