Home exercises to improve strength and balance following hospital admission

Instructions:

1. Stand up straight.
2. Move one leg out to the side, then slowly bring it back down.
3. Keep your upper body straight – try not to lean forward.

Repeat 10 times with each leg.

Beginner: Hold the handrail with both hands.

Intermediate: Hold the handrail with one hand.

Advanced: Do this exercise without holding the handrail.

Instructions:

1. Stand tall. Hold onto a handrail if needed.
2. March in place, lifting your knees as high as you can.

Repeat for 30 steps.

Beginner: March slowly.

Intermediate: March faster.

Advanced: Do high knee marching (lifting knees to 90 degrees) at a faster pace.

Instructions:

1. Stand tall with your feet hip-width apart.
2. Rise up onto your tiptoes. Slowly lower down.

Repeat 10 times.

Beginner: Hold the handrail with both hands. Rise up on both feet.

Intermediate: Hold the handrail with one hand. Rise up on both feet.

Advanced: Do the exercise one foot at a time. Hold the handrail with both hands.

Instructions:

• Stand tall with your feet hip-width apart. Hold the handrail.
• Bend your knees and hips. Lower yourself into a squat position.
• Push up with your legs to return to standing.

Repeat 10 times.

Beginner: Do a mini squat (bend your knees and hips just a little).

Intermediate: Do a half squat (bend your knees more).

Advanced: Do a full squat. Increase repetitions as you can.

Instructions:

• Stand tall.
• Lift one leg backwards, then slowly lower it down.
• Keep your upper body straight – try not to lean forward.

Repeat 10 times on each leg.

Beginner: Hold the handrail with both hands.

Intermediate: Hold the handrail with one hand.

Advanced: Do the exercise without holding the handrail.

Repeat 10 times on each leg.

Knee extension exercise

Straighten your knee and hold for 5 to 10 seconds.

Seated marching

Keeping your knee bent, lift your knee up.

Slowly lower your leg.

Foot tapping

Rest your heel on or just above the floor.

Pull your toes up towards you, then point them away.

Sit to stand exercise

Sit on the edge of the chair with your feet hip-width apart.

Lean forward a little.

Stand up slowly using your leg muscles, not your arms.

Keep your eyes looking forward, not down.

Repeat 10 times.

To do this exercise, sit or stand up straight with your shoulders relaxed.

Repeat every hour when you are awake.

*Supported cough:

If you have a surgical wound on your chest or abdomen:

1. Hold a rolled-up towel or your hands firmly over the area.
2. Press gently for support when you cough.

Relaxation exercises can help everyone, especially if you are having trouble resting or sleeping.

Practising them before bedtime is a great way to wind down, calm your mind and prepare your body for sleep.

Deep breathing exercise (3 – 5 minutes)

1. Close your eyes. Take deep, slow breaths, making each breath deeper than the last.
2. Focus on breathing in a regular rhythm. Fill your lungs with air, without forcing. Imagine you’re filling a bottle from the bottom up.
3. Breathe in through your nose and out through your mouth.
4. Breathe in slowly and regularly while counting to five (it’s okay if you don’t reach five at first).
5. Slowly breathe out while counting to five.
6. Repeat until you feel relaxed. Avoid holding your breath or pausing between breaths.

Deep muscle relaxation

This exercise helps to relax your muscles step by step.

1. Find a comfortable position and close your eyes.
2. Focus on your breathing. Breathe slowly and deeply, as described in the Deep breathing exercise.
3. If a muscle or a specific area is painful or hard to focus on, skip it and spend more time on other parts.
4. Hold each stretch for a few seconds, then relax.
5. Repeat a couple of times, following the order below.
6. After you finish, lie quietly with your eyes closed for a few moments to enjoy the relaxation.

Face:

Push your eyebrows together as if frowning, then release.

Neck:

Gently tilt your head forward, bringing your chin towards your chest, then slowly lift it back up.

Shoulders:

Shrug your shoulders up to your ears, then relax them down towards your feet.

Chest:

Breathe slowly and deeply into your diaphragm (just below your ribs). Exhale slowly, letting your stomach flatten as the air leaves.

Arms:

Stretch your arms out, then pull them back towards your body, and relax.

Wrists and hands:

Stretch your wrist by pulling your hand up towards you. Stretch out your fingers and thumb, then relax.

The boom and bust cycle is a pattern when people do too much activity on a good day (boom), and need to rest more the following day (bust). Then, when their energy levels improve, they start to do too much again. Following this cycle can make your recovery slower.

How to break the boom and bust cycle:

1. Prioritise. Write down tasks and activities for the week, including things you must do and things you enjoy.
2. Plan. Spread out high-energy activities so they are not close together. Include things you enjoy doing or that help you feel refreshed.
3. Pace your activities. Break big tasks into smaller, more manageable steps. Take breaks in between to rest and recharge.
4. Permission to rest. Allow yourself to stop and rest when you need it. It’s okay if you can’t complete everything – be kind to yourself.

Setting daily goals and tracking your activities can help you see the progress.

Remember to be realistic with your goals and try to avoid the ‘boom and bust’ cycle. This will help you to improve gradually over time.
 

NHS Live Well

Advice, tips and tools to help you make the best choices about your health and wellbeing, including exercise, sleep and tiredness.

nhs.uk/live-well

University College London Hospitals NHS Foundation Trust cannot accept responsibility for information provided by external organisations.

This is general advice and applies to patients who have had surgery at University College London Hospitals (UCLH). Contact your healthcare team if you need further advice.

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