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Patients & Visitors

Physiotherapy

Finding us (map)
F1

Overview

Hydrotherapy

Exercises

Back to Therapy Services

Hand Therapy

Exercises

Back

Exercise Videos

  1. Back extension exercises
  2. Cat Stretch
  3. Child's pose
  4. Double / Single Leg Bridge
  5. Floor sit to stand
  6. Knee Hugs
  7. Knee Rolling
  8. Lunge stretch
  9. Sciatic nerve glides
  10. Sitting from floor to standing
  11. Sitting on the floor

Balance and Impact

Exercise Videos

  1. Single Leg Stand
  2. Clock Face Mini Squat
  3. Arabesque Clock
  4. Jumps and hops

Foot and Ankle

Exercise Videos

  1. Active foot arch stretch off a step on one leg
  2. Active foot arch stretch off a step
  3. Active foot arch stretch on one leg
  4. Active foot arch stretch
  5. Calf Raises - gastrocnemius and soleus
  6. Calf stretch
  7. Foot Arch Stretch
  8. Getting stronger in sitting (insertion)
  9. Getting stronger is sitting (mid)
  10. Mini hops on the spot
  11. Raise both heels with the knee straight (insertion)
  12. Raise both heels with the knee bent (insertion)
  13. Raise both heels with the knee bent (mid)
  14. Raise both heels with the knee straight (mid)
  15. Raise one heel with the knee bent (insertion)
  16. Raise one heel with the knee bent (mid)
  17. Raise one heel with the knee straight (insertion)
  18. Raise one heel with the knee straight (mid)
  19. Single knee dips
  20. Static hold off a step

Leaflets

Plantar heel pain

Insertional Achilles Tendinopathy

Midportion Achilles Tendinopathy

Hip

Exercise Videos

  1. Static Gluteal Contraction
  2. Seated Exercise Band Gluteal Contraction
  3. Standing Hip Abduction
  4. Side-lying Hip Abduction
  5. Crab Walks
  6. Forward Step Ups
  7. Double / Single Leg Bridge

Leaflets

Hip Osteoarthritis

Hip strengthening exercises

Lateral hip pain

Prehabilitation for hip replacement surgery

Hip Replacement Surgery

For all information on hip replacement surgery please see the RUH Joint Replacement webpage.

Knee

Exercise Videos

Quadriceps:
  1. Static Contraction Quadriceps Strengthening
  2. Inner Range Quadriceps Strengthening
  3. Straight Leg Raise Quadriceps Strengthening
  4. Lunge progressing to Split Lunge
  5. Sit to stand
  6. Staggered sit to stand
  7. Single Leg Sit to Stand
  8. Medium Quadriceps Strengthening Exercises
  9. Knee Extension
Hamstring:
  1. Standing Hamstring Curls
  2. Double / Single Leg Bridge
  3. Single Leg Romanian Deadlifts
  4. How to straighten your knee
Hydrotherapy:
  1. Pool exercises for Hip and Knee

Knee Taping Videos

  1. How to tape your knee cap with rigid tape
  2. How to tape your knee cap with flexible tape

Leaflets

Acute Knee Injury

Knee Osteoarthritis

Knee Osteotomy

Patellofemoral Pain

Patella Dislocation

Patella Tendinopathy

Post-operative advice - Knee Arthroscopy

Posterior Cruciate Ligament Rehabilitation

Knee Replacement Surgery

For all information on knee replacement surgery please see the RUH Joint Replacement webpage.

Anterior Cruciate Ligament (ACL)

Exercise Videos

  1. Warm up to prevent knee injuries
  2. ACL Reconstruction - Prehabilitation
  3. ACL Reconstruction - Top Tips
  4. ACL Reconstruction - Final Rehabilitation

Leaflets

Anterior Cruciate Ligament (ACL) Injury Prevention Programme

Anterior Cruciate Reconstruction Advice Leaflet

Post-operative advice after Anterior Cruciate Ligament Reconstruction

Prehabilitation Programme for an Anterior Cruciate Ligament Injury

Pelvic Health

Pelvic Floor

How to do pelvic floor exercises
Audio session and written information

Bladder diary

Breath and Pelvic Floor Strengthening

Diaphragmatic Breathing

Pelvic Floor Exercises - leaflet

Pelvic Floor, Relaxing the

Pregnancy Flexibility Exercises

Pregnancy Strengthening Exercises

Bowel

Bowel Health
Useful website and links to get started

Advice and information regarding laxatives
NHS.UK information

Building a Better Bowel Habit

IBS Fact Sheet

Vulval / Vaginal Pain

Vaginismus
NHS.UK information

Vulvodynia (vulval pain)
NHS.UK information

Anatomy of the Vulva

Recovering from Gynaecological Surgery

Fit following surgery - advice and exercise following gynaecological surgery

Postnatal

Diastasis Rectus Abdominis - Abdominal muscle separation

Returning to running after having a baby

Postnatal Progressive Abdominal Strengthening

Pregnancy

Pelvic girdle pain and pregnancy related conditions

Your body's journey during pregnancy and after birth (video guides)

Antenatal perineal massage

Electrical Stimulation and Biofeedback

Hire information

Using the Electrical Stimulation machine at home

Pelvic Organ Prolapse

Pelvic Organ Prolapse - a guide for women

Miscellaneous

How to use a therawand at home

Shoulder

Exercise Videos

  1. Step Up and Press
  2. Squat and Press
  3. Bent Over Row
  4. Long Level Abduction
  5. Short Level Abduction
  6. Shoulder Press
  7. Four Point Kneeling - video 1
  8. Four Point Kneeling - video 2
  9. Four Point Kneeling - video 3
  10. Seated Rotation
  11. Supine Flexion
  12. Arm circles when laying on your back
  13. Lowering your arm when laying on your back
  14. Lowering your arm with a weight
  15. Lowering your arm with a weight (progression)
  16. Raising your arm when laying on your back
  17. Strengthening in sitting
  18. Strengthening in standing

Leaflets

Anterior deltoid strengthening

Shoulder Osteoarthritis

Frozen shoulder (Adhesive capsulitis)

Rotator cuff related pain

Crutches

Video

  1. How to use crutches

Other Resources

Improving access to psychological therapies (IAPT)

Mindfulness and relaxation resources

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