Hip/ Knee Joint Replacement: Hydrotherapy

Knee Flexion

1. Stand on single leg, then repeatedly bend and straighten your knee.

Kneeling

1. Start with half-kneeling position, try slowly sit down to bend your knees.

Hamstring stretching (+life ring)

1. Stand against the pool edge with both hands holding the edge.
2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the back of thigh.

Quadriceps stretching (+life ring)

1. Stand facing the pool edge with both hands holding the edge.
2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the thigh.

Calves stretching

1. Stand facing the pool edge with both hands holding the edge.
2. Position yourself with one leg in front of the other, whilst try to bend your fore leg and keep your hind leg straight.
3. Shift your weight forward while keeping your heels touching the ground, until you feel some stretches over the calf.

Hamstring stretching (In Standing)

1. Stand with one leg in front of the other, whilst bending your hind leg and keep your fore leg straight.
2. Try to bend your trunk until you feel some stretches over the the back of thigh.

Leg press in water

1. Stand facing the pool edge with both hands grabbing the edge.
2. With both legs pressing against the wall, try to slowly straighten your knees. You will feel some stretches over your lower back. Try to hold the position for 5 seconds.
3. Slowly relax and bent your knees, then repeat the above steps.

Wall slide

1. Stand against the wall whilst keeping your lower back touching the wall.
2. Slide down the wall by bending your knees whilst keeping your back straight.

Lunges

1. Make a big step whilst keeping back straight.
2. Try to sink down vertically until the knee cap of your hind leg nearly reaches the ground.
3. Return to the original position by front leg pressing the ground hardly.

Leg Press (with life ring)

1. Stand against the wall whilst keeping your lower back touching the wall.
2. Tuck your tummy and flex one of your hips.
3. Put the life ring under your foot and try to press it down

Tip-toe standing

1. Tuck your tummy.
2. Stand on tip-toes by contracting your calves.

Single Leg Standing

1. Tuck your tummy.
2. Stand on single leg whilst try to keep a balance.

Hip Swinging (to and fro)

1. Tuck your tummy.
2. Stand on single leg and swing the other leg to and fro.

Hip Swinging (sideway)

1. Tuck your tummy.
2. Stand on single leg and swing the other leg sideway.

Hip Swinging (circle)

1. Tuck your tummy.
2. Stand on single leg and draw circles using the other leg.

Sideway Walking

1. Tuck your tummy.
2. Walk sideways in a straight line.

Walking Lunges

1. Make a big step whilst keeping back straight.
2. Try to sink down vertically until the knee cap of your hind leg nearly reaches the ground.
3. Walk forward by repeating steps 1 and 2.

Tandem Walk

1. Tuck your tummy.
2. Walk in a straight line in a "heel-to-toe" fashion.

Tip-toes Walking / Heel Walking

1. Tuck your tummy.
2. Walk forward using tip-toes / heels and try to keep a balance.

Cycling In Water

1. Stand against the wall with both hands holding the pool edge.
2. Circulate your legs in mid-water in a "cycling" motion"

Quick Forward Walking

1. Tuck your tummy.
2. Make a quick forward walk in water.

High Knee Running In Place

1. Run in place whilst flexing your hips as high as possible.