The programme I do for mobility is quite easy and short, but is to be done 4 times a day.
1. Lean on your elbows with the healthy knee bent, the operated leg straight in front of you. Slide the operated knee, resting on the heel, towards you, bending as far as you can. Hold for 5 seconds, then slide slowly back. Repeat 3*5 times.
2. Rest the heel on a towel/pillow with stretched leg, lying down on your back. Stretch back of thigh for 5-10 minutes.
3. Sit on the side of the bed, or on the edge of a chair. Use a ball or a dumbbell for this one. Put the foot of the operated knee on the ball and roll the ball in and out, from full stretch to as far bent as you can. Repeat 15 times. Healthy knee stays still on the side.
That's it.
x
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