Latarjet Procedure — Complete Exercise Program

Pendulum Swings

Gentle, relaxed swinging that eases the shoulder into motion without the muscles having to work.

What it helps: Coaxes the shoulder through gentle motion with the muscles relaxed — keeping the joint moving and easing stiffness when active movement is still uncomfortable.

1. Lean forward and support your good arm on a table or chair, letting the sore arm hang down relaxed.
2. Let the arm swing gently — small circles, then forward-and-back and side-to-side — using a gentle sway of your body, not the shoulder muscles.
3. Keep it loose and pain-free, like a relaxed pendulum.

Tips:

• The movement comes from rocking your body, not from working the shoulder.
• Keep the swings small and comfortable.

Commonly done as 2–3 sets of 1–2 min, a few times a day.

Cane-Assisted Shoulder Flexion

Your good arm lifts the operated one with a stick, so the repaired tendon does no work.

What it helps: Keeps the shoulder moving while the repaired tendon is protected from doing any work. Movement in these early weeks is what prevents the stiffness that is otherwise the hardest part of the recovery to undo.

1. Lie on your back holding a broom handle, walking stick or length of dowel across your body with both hands, palms up.
2. Keep the operated arm completely relaxed — let it be carried.
3. Use the good arm to push the stick, raising both arms up over your chest and toward your head.
4. Go only as far as is comfortable and as far as your surgeon has allowed, then lower slowly using the good arm to control it.

Tips:

• The operated arm is a passenger. If its muscles are working, the exercise is not doing its job.
• Lying down is easier than sitting or standing, because gravity is not fighting you and the arm relaxes more completely.
• Doing this after a warm shower, or after pain relief has taken effect, usually makes it easier.

Commonly done as 2–3 sets of 10–15, daily.

Scapular Retraction

Gentle shoulder-blade squeezes — safe immediately, because the shoulder joint itself does not move.

What it helps: Keeps the muscles that position the shoulder blade working while the shoulder joint itself is resting. Those muscles set the platform the whole shoulder moves on, and they weaken quickly in a sling, which makes the later recovery harder than it needs to be.

1. Sit or stand tall with your arms resting at your sides.
2. Draw both shoulder blades gently back and down, as though squeezing them toward each other.
3. Keep the movement small and slow. Your arms should not move at all.
4. Hold briefly, then relax completely.

Tips:

• Small is correct. This is a squeeze between the shoulder blades, not a shrug and not an arm movement.
• Because the shoulder joint stays still, this is usually allowed from the first days — check with your care team if unsure.
• If your arm is in a sling, leave it there. This works just the same.
• Easy to do sitting at a desk or watching television, several short sets through the day.

Commonly done as 2–3 sets of hold 5s, 10 times, daily.

Elbow Range of Motion

Gentle bending, straightening, and forearm turning to keep the elbow moving freely.

What it helps: Keeps the elbow and forearm moving through their full range — preserving the bend, straighten, and rotation you use for everyday tasks.

1. Bend the elbow to bring your hand toward your shoulder, then slowly straighten it all the way.
2. With the elbow tucked at your side and bent 90°, turn your palm up, then down.
3. Move smoothly through comfortable range; don't force the ends.

Tips:

• Keep the upper arm still — the movement is at the elbow and forearm.
• Sore is okay; sharp is a sign to ease back.

Commonly done as 2–3 sets of 10 each, daily.

Arm Nerve Glides

Gentle movements that help a neck nerve slide freely down the arm.

What it helps: Helps an irritated neck nerve glide freely down the arm, which can ease arm pain, tingling, or numbness. Gentle, repeated motion — never forced.

1. Sit or stand tall. Start with the affected arm out to the side, elbow bent, palm up.
2. Slowly straighten the elbow and ease the arm out while gently tilting your head AWAY — then return as you tilt the head back toward that side.
3. Move smoothly in and out of the range, like flossing — never holding at the end or pushing into symptoms.

Tips:

• Gentle is the rule — ease back the moment it provokes sharp or shooting arm symptoms.
• Small, smooth, repeated movements — not a hard stretch.
• Stop and check with your care team if symptoms steadily worsen.

Commonly done as 2–3 times sets of 10–15 slow glides, daily.

Grip Strengthening

Builds hand and forearm grip strength with a ball or putty.

What it helps: Builds the grip and forearm strength behind almost every hand task — and supports the tendons at the elbow that grip relies on.

1. Hold a soft ball or therapy putty in your hand.
2. Squeeze firmly and hold a few seconds, then relax fully.
3. Work through comfortable effort; stop short of sharp pain.

Tips:

• Full squeeze, full relax — both matter.
• Grip work loads the elbow tendons, so build it gradually if you have tennis or golfer's elbow.

Commonly done as 2–3 sets of 10–15, most days.

Gentle Neck Isometrics

A steady, held press against your own hand — strengthens the neck with no movement.

What it helps: Strengthens the deep muscles that support and steady your neck without moving it — a safe, comfortable way to build the support that eases neck pain.

1. Sit tall with a gentle chin-tuck. Place your palm on your forehead.
2. Press your head lightly into your hand and your hand back into your head — a steady, comfortable push with NO movement of the neck.
3. Hold, relax, and repeat. Do the same with the hand on the back of the head, then each side.

Tips:

• Light pressure — about 20–30% effort. This is not a strength test.
• No actual neck movement: the head stays still while the muscles work.
• Keep the gentle chin-tuck throughout.

Commonly done as 5 each direction sets of Hold 5–10 seconds, daily.

Upper Trap & Levator Stretch

Eases tension in the muscles that run from the neck to the shoulder.

What it helps: Loosens the tight neck-to-shoulder muscles that often build up tension and pull on the neck, easing stiffness and discomfort.

1. Sit or stand tall. Gently tip one ear toward that shoulder until you feel a comfortable stretch down the opposite side of your neck.
2. Rest the hand on that side lightly on your head — resting only, no pulling.
3. For the back corner of the neck, turn your nose down toward your armpit and ease gently forward.
4. Hold each comfortably, then switch sides.

Tips:

• Gentle and comfortable — never force the neck.
• Keep the opposite shoulder relaxed down, not hiked up.

Commonly done as 2–3 each side sets of Hold 20–30 seconds, daily.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Cane-Assisted External Rotation

Passive turning of the arm outward, powered entirely by the good arm.

What it helps: Preserves the outward rotation of the shoulder, which is the movement most commonly lost after a rotator cuff repair and the hardest to regain once it has gone. Doing it passively means the repair is not loaded.

1. Lie on your back, sit, or stand with the operated elbow tucked against your side, bent to a right angle. A rolled towel between elbow and body helps.
2. Hold a stick across your body with both hands.
3. Keeping the elbow against your side, use the good arm to push the stick so the operated forearm rotates outward, away from your stomach.
4. Go only to the limit your surgeon has set, hold briefly, then let the good arm bring it back.

Tips:

• The elbow stays glued to your side. Letting it drift away from the body turns this into a different, less useful movement.
• Your surgeon may have set a specific limit on how far out to go — that limit protects the repair and is worth following exactly.
• Keep the operated arm relaxed throughout; the good arm is doing all of the work.

Commonly done as 2–3 sets of 10–15, daily.

Wall Walks (Finger Walks)

Walking the fingers up a wall to gradually regain overhead reach.

What it helps: Gradually rebuilds overhead reach with the wall sharing the arm's weight — a gentle way to recover motion when lifting the arm freely is still hard.

1. Stand facing a wall, fingertips on it at about waist height.
2. Slowly "walk" your fingers up the wall, letting the shoulder lift the arm as high as is comfortable.
3. Walk back down with control. Turn side-on to the wall to work the outward direction too.

Tips:

• Let the wall support the arm's weight — that's the point.
• Go only as high as comfortable; a little higher each week.

Commonly done as 2 sets of 5–10, daily.

Shoulder Isometrics

Gentle no-movement holds that switch on the shoulder muscles without straining the joint.

What it helps: Activates and strengthens the shoulder muscles with gentle static holds — a comfortable way to build strength early, before the joint is ready for moving resistance.

1. Stand beside a door frame or wall with that arm at your side.
2. Bend your elbow and press the back of your hand gently into the frame. Hold steadily — nothing moves.
3. Then let the arm hang straight down and press the outside of your arm into the frame the same way.
4. Use light, comfortable pressure, hold, then relax.

Tips:

• No movement happens — you're gently pressing against something solid.
• Start at about a quarter effort; never push into pain.
• Pressing the front of your fist into the frame works the front of the shoulder in the same way.

Commonly done as 2 sets of Hold 5–10 sec ×5, most days.

Arm Nerve Glides

Gentle movements that help a neck nerve slide freely down the arm.

What it helps: Helps an irritated neck nerve glide freely down the arm, which can ease arm pain, tingling, or numbness. Gentle, repeated motion — never forced.

1. Sit or stand tall. Start with the affected arm out to the side, elbow bent, palm up.
2. Slowly straighten the elbow and ease the arm out while gently tilting your head AWAY — then return as you tilt the head back toward that side.
3. Move smoothly in and out of the range, like flossing — never holding at the end or pushing into symptoms.

Tips:

• Gentle is the rule — ease back the moment it provokes sharp or shooting arm symptoms.
• Small, smooth, repeated movements — not a hard stretch.
• Stop and check with your care team if symptoms steadily worsen.

Commonly done as 2–3 times sets of 10–15 slow glides, daily.

Scapular Retraction

Gentle shoulder-blade squeezes — safe immediately, because the shoulder joint itself does not move.

What it helps: Keeps the muscles that position the shoulder blade working while the shoulder joint itself is resting. Those muscles set the platform the whole shoulder moves on, and they weaken quickly in a sling, which makes the later recovery harder than it needs to be.

1. Sit or stand tall with your arms resting at your sides.
2. Draw both shoulder blades gently back and down, as though squeezing them toward each other.
3. Keep the movement small and slow. Your arms should not move at all.
4. Hold briefly, then relax completely.

Tips:

• Small is correct. This is a squeeze between the shoulder blades, not a shrug and not an arm movement.
• Because the shoulder joint stays still, this is usually allowed from the first days — check with your care team if unsure.
• If your arm is in a sling, leave it there. This works just the same.
• Easy to do sitting at a desk or watching television, several short sets through the day.

Commonly done as 2–3 sets of hold 5s, 10 times, daily.

Cross-Body Shoulder Stretch

A simple stretch for the back and outside of the shoulder.

What it helps: Stretches the back and outer shoulder, easing tightness that limits reaching across the body.

1. Bring the affected arm straight across the front of your body at about chest height.
2. Use your other hand to gently draw it closer across your chest until you feel a comfortable stretch in the back of the shoulder.
3. Hold, then release.

Tips:

• Keep your shoulder down and relaxed — don't shrug it up.
• Gentle and steady.

Commonly done as 3 sets of Hold 20–30 sec, daily.

Doorway Pec Stretch

Opens the chest muscles that pull the shoulders forward.

What it helps: Opens tight chest muscles that round the shoulders forward — helping the shoulders sit back and the shoulder blades move freely.

1. Stand in a doorway with your forearms on the frame, elbows about shoulder height.
2. Step one foot through and lean gently forward until you feel a comfortable stretch across the front of your chest and shoulders.
3. Hold, breathing easily; don't push into pain.

Tips:

• Adjust elbow height to target different parts of the chest.
• A gentle lean — an open stretch, not a strain.

Commonly done as 3 sets of Hold 20–30 sec, daily.

Sleeper Stretch

Stretches the back of the shoulder capsule, which is often tight and limits motion.

What it helps: Loosens the back of the shoulder capsule, which commonly tightens and restricts reaching — restoring smooth motion and easing the pinch at the front of the shoulder.

1. Lie on your side on the affected shoulder, arm out in front, elbow bent 90° so the forearm points up.
2. With your other hand, gently press the forearm down toward the bed, feeling a stretch in the back of the shoulder.
3. Hold the gentle stretch; don't force it.

Tips:

• Roll slightly back off the shoulder so you're not crushing it.
• A gentle, steady stretch — never sharp.

Commonly done as 3 sets of Hold 20–30 sec, daily.

Scaption Raises

Light raises in the shoulder's natural plane that build the cuff and deltoid safely.

What it helps: Strengthens the rotator cuff and shoulder muscles through a raise in the joint's most comfortable plane — building overhead strength while keeping the shoulder clear of pinching.

1. Stand with your arms at your sides, thumbs pointing forward.
2. Raise both arms out and slightly forward — about 30 degrees in front of straight out to the side, like a shallow Y.
3. Keep your thumbs pointing up as you lift.
4. Lift to about shoulder height, or to just before any pinch, then lower slowly.

Tips:

• Thumbs up, slight forward angle — the shoulder's safest, roomiest position.
• Start with no weight; add a light weight only when it stays comfortable.
• How high you go is guided by comfort. Stop below any pinch.

Commonly done as 2 sets of 8–12, most days.

Stationary Bike

Builds motion and endurance with low impact.

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

Commonly done as directed.

Resistance Band External Rotation

Strengthens the rotator cuff muscles that turn the arm outward and steady the shoulder.

What it helps: Builds the rotator cuff muscles that turn the arm out and hold the ball centered in the socket — the deep stabilizers that keep the shoulder moving smoothly.

1. Anchor a band at waist height and stand side-on to it, holding the band in the hand furthest from the anchor.
2. Bend that elbow to a right angle and tuck it firmly against your side. It stays there for the whole exercise.
3. Keeping the elbow pinned, rotate your forearm outward, away from your body.
4. Return slowly, still keeping the elbow against your side.

Tips:

• The elbow never leaves your side. If it drifts out, you are working the wrong muscles — a small rolled towel held between elbow and ribs makes it obvious.
• Only the forearm moves. Your shoulder, torso and feet stay still.
• Light resistance, slow and controlled. This is a small movement done well, not a big one done fast.

Commonly done as 2–3 sets of 10–15, most days.

Scapular Y-T-W

Strengthens the muscles between and around the shoulder blades.

What it helps: Builds the mid-back and shoulder-blade muscles that anchor and position the shoulder — the foundation that lets it move and lift without pinching.

1. Lie face-down with your arms hanging and your thumbs pointing up.
2. Y: raise both arms overhead into a wide Y, squeezing the shoulder blades together. Lower.
3. T: raise both arms straight out to the sides into a T. Lower.
4. W: bend your elbows and pull them down and back into a W, squeezing the blades. Lower.

Tips:

• Lead with squeezing the shoulder blades, not shrugging.
• Light or no weight; quality over quantity.
• Thumbs stay pointing up throughout.
• If lying face-down is not comfortable, the same three shapes work bent forward at a table.

Commonly done as 2 sets of 8–10 each, a few times a week.

Rhythmic Stabilization

Quick, gentle holds against light pushes that train the shoulder to stay stable and controlled.

What it helps: Trains the shoulder's stabilizing muscles to react and hold the joint steady — building the dynamic control that keeps the shoulder secure during everyday movement.

1. Hold the arm in a comfortable position (e.g., in front, elbow slightly bent). Have a partner or your other hand apply light, quick pushes from different directions.
2. Resist just enough to keep the arm steady — small holds, not big movements.
3. Progress to a hand on a wall or ball, gently shifting weight through the arm.

Tips:

• The arm barely moves — you're reacting to keep it still.
• Light and controlled; this is about control, not strength.

Commonly done as 2–3 sets of 30–60 sec, most days.

Biceps Curls (Upper Body)

Builds the arm strength you'll use for a walker or crutches after surgery.

What it helps: Builds the arm strength you rely on for lifting and carrying — and for managing crutches or a walker.

1. Sit tall or stand with your elbow close to your side.
2. Bend your elbow, bringing your hand toward your shoulder.
3. Lower slowly with control.

Tips:

• A light weight or a can of soup works well. Keep your wrist straight.

Commonly done as 2-3 sets of 5-10, daily.

Resistance Band Internal Rotation

Strengthens the rotator cuff muscles that turn the arm inward.

What it helps: Strengthens the inward-rotating part of the rotator cuff, balancing the muscles that center and stabilize the shoulder.

1. Anchor a band at waist height. Stand side-on with the working arm nearest the anchor, elbow bent 90° and tucked to your side.
2. Keeping the elbow at your side, rotate your forearm inward, across toward your stomach.
3. Slowly return with control.

Tips:

• Elbow stays pinned to your side throughout.
• Controlled, light resistance.

Commonly done as 2–3 sets of 10–15, most days.

Scaption Raises

Light raises in the shoulder's natural plane that build the cuff and deltoid safely.

What it helps: Strengthens the rotator cuff and shoulder muscles through a raise in the joint's most comfortable plane — building overhead strength while keeping the shoulder clear of pinching.

1. Stand with your arms at your sides, thumbs pointing forward.
2. Raise both arms out and slightly forward — about 30 degrees in front of straight out to the side, like a shallow Y.
3. Keep your thumbs pointing up as you lift.
4. Lift to about shoulder height, or to just before any pinch, then lower slowly.

Tips:

• Thumbs up, slight forward angle — the shoulder's safest, roomiest position.
• Start with no weight; add a light weight only when it stays comfortable.
• How high you go is guided by comfort. Stop below any pinch.

Commonly done as 2 sets of 8–12, most days.

Cross-Body Shoulder Stretch

A simple stretch for the back and outside of the shoulder.

What it helps: Stretches the back and outer shoulder, easing tightness that limits reaching across the body.

1. Bring the affected arm straight across the front of your body at about chest height.
2. Use your other hand to gently draw it closer across your chest until you feel a comfortable stretch in the back of the shoulder.
3. Hold, then release.

Tips:

• Keep your shoulder down and relaxed — don't shrug it up.
• Gentle and steady.

Commonly done as 3 sets of Hold 20–30 sec, daily.

Resistance Band Strengthening

Adds gentle resistance to build strength.

What it helps: Adds gentle, adjustable resistance to build strength steadily as you recover.

1. Use a band for hip or leg exercises as directed.
2. Move slowly through the range.

Commonly done a few times a week.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Rhythmic Stabilization

Quick, gentle holds against light pushes that train the shoulder to stay stable and controlled.

What it helps: Trains the shoulder's stabilizing muscles to react and hold the joint steady — building the dynamic control that keeps the shoulder secure during everyday movement.

1. Hold the arm in a comfortable position (e.g., in front, elbow slightly bent). Have a partner or your other hand apply light, quick pushes from different directions.
2. Resist just enough to keep the arm steady — small holds, not big movements.
3. Progress to a hand on a wall or ball, gently shifting weight through the arm.

Tips:

• The arm barely moves — you're reacting to keep it still.
• Light and controlled; this is about control, not strength.

Commonly done as 2–3 sets of 30–60 sec, most days.

Progressive Strengthening

Gradually increases strength as you recover.

What it helps: Gradually raises the challenge as you get stronger, so your body keeps adapting and improving rather than plateauing.

1. Begin with no added weight and get the movement smooth and comfortable first.
2. When a set starts to feel easy, add a light load - the ankle cuff shown here, a dumbbell or a band.
3. Sit tall, straighten the knee against the weight, hold briefly, then lower slowly.
4. Step the load up in small amounts rather than in jumps.

Tips:

• Progress one thing at a time - more weight or more repetitions, not both in the same week.
• If your form slips before the set ends, the load is too heavy.
• The ankle-weight knee extension is the example drawn. The same rule of small steps applies to whichever exercises your program includes.

Commonly done as directed.

Scapular Y-T-W

Strengthens the muscles between and around the shoulder blades.

What it helps: Builds the mid-back and shoulder-blade muscles that anchor and position the shoulder — the foundation that lets it move and lift without pinching.

1. Lie face-down with your arms hanging and your thumbs pointing up.
2. Y: raise both arms overhead into a wide Y, squeezing the shoulder blades together. Lower.
3. T: raise both arms straight out to the sides into a T. Lower.
4. W: bend your elbows and pull them down and back into a W, squeezing the blades. Lower.

Tips:

• Lead with squeezing the shoulder blades, not shrugging.
• Light or no weight; quality over quantity.
• Thumbs stay pointing up throughout.
• If lying face-down is not comfortable, the same three shapes work bent forward at a table.

Commonly done as 2 sets of 8–10 each, a few times a week.

Resistance Band External Rotation

Strengthens the rotator cuff muscles that turn the arm outward and steady the shoulder.

What it helps: Builds the rotator cuff muscles that turn the arm out and hold the ball centered in the socket — the deep stabilizers that keep the shoulder moving smoothly.

1. Anchor a band at waist height and stand side-on to it, holding the band in the hand furthest from the anchor.
2. Bend that elbow to a right angle and tuck it firmly against your side. It stays there for the whole exercise.
3. Keeping the elbow pinned, rotate your forearm outward, away from your body.
4. Return slowly, still keeping the elbow against your side.

Tips:

• The elbow never leaves your side. If it drifts out, you are working the wrong muscles — a small rolled towel held between elbow and ribs makes it obvious.
• Only the forearm moves. Your shoulder, torso and feet stay still.
• Light resistance, slow and controlled. This is a small movement done well, not a big one done fast.

Commonly done as 2–3 sets of 10–15, most days.

Biceps Curls (Upper Body)

Builds the arm strength you'll use for a walker or crutches after surgery.

What it helps: Builds the arm strength you rely on for lifting and carrying — and for managing crutches or a walker.

1. Sit tall or stand with your elbow close to your side.
2. Bend your elbow, bringing your hand toward your shoulder.
3. Lower slowly with control.

Tips:

• A light weight or a can of soup works well. Keep your wrist straight.

Commonly done as 2-3 sets of 5-10, daily.

Rowing Machine

Low-impact, full-body conditioning.

What it helps: Full-body, low-impact conditioning that builds strength and stamina without pounding the joints.

1. Sit tall with your feet strapped in, knees bent, and hold the handle with both hands, arms straight.
2. Push through your legs first. Once they are nearly straight, lean back slightly and draw the handle in to your lower ribs.
3. Come back the other way in reverse: arms out straight, then lean forward from the hips, then let the knees bend.
4. Settle into a smooth, continuous rhythm rather than rushing the stroke.

Tips:

• The legs do most of the work — the arms only finish the stroke. Pulling with the arms first is the usual mistake.
• Keep your back straight and the movement coming from your hips rather than rounding your spine.
• It is low-impact, so it is often comfortable early on; let effort build gradually as your stamina returns.

Commonly done as able.

Upper Body Conditioning

Keeps your arms and shoulders strong — helpful for crutches and staying active.

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tips:

• Stay seated and supported while you're non-weight-bearing.
• Light weights are plenty — a resistance band, or no weight at all, works just as well.
• The lift stops at shoulder height.

Commonly done a few times a week.

Functional Strength Training

Task-based strengthening that rebuilds the movements of daily life and activity.

What it helps: Trains the real movements of daily life — lifting, carrying, squatting — with good mechanics, so everyday tasks feel easier.

1. Work through functional movements — squats, step-ups, lunges, and balance — as cleared.
2. Add resistance gradually.

Tips:

• Quality of movement first, then load.

Commonly done several times a week.

Return-to-Sport Conditioning

Overall fitness and resilience work to support a confident return.

What it helps: Overall fitness and resilience work that prepares your whole body for a confident return to sport.

1. Combine strength, endurance, balance and controlled sport drills.
2. Single-leg work — a slow, shallow squat on one leg — builds the control that sport asks for.
3. Add agility drills such as side-to-side shuffles between two markers, staying controlled rather than fast.
4. Keep up calf-strength work alongside.

Tips:

• A gradual, well-rounded build helps protect against re-injury.
• Quality of movement comes before speed.

Commonly done ongoing.

Sport-Specific Training

Practicing the movements of your sport as you prepare to return.

What it helps: Practicing the actual movements of your sport, so your return feels natural and prepared.

1. Rehearse the specific drills and movements your activity requires.
2. Common examples: side shuffles, pivots and cuts, jump landings, and light sprints.
3. Build volume and intensity gradually.

Tips:

• Confidence and symmetry are good signs of readiness.

Commonly done as cleared.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

1. Work the major muscle groups two or three times a week, leaving a day between sessions.
2. Use a weight you can lift with good form for the whole set - the last repetition should feel hard, not impossible.
3. Lower slowly. The controlled way down is where much of the benefit sits.
4. Add a little weight only once the current one feels comfortable.

Tips:

• The dumbbell squat shown is one example. Which exercises suit you depends on the joint you are recovering from, and your program will say.
• Breathe out on the effort rather than holding your breath.
• Muscle soreness a day or two later is expected. Pain in the joint itself while you lift is a sign to lighten the weight.

Commonly done a few times a week.

Functional Strength Training

Task-based strengthening that rebuilds the movements of daily life and activity.

What it helps: Trains the real movements of daily life — lifting, carrying, squatting — with good mechanics, so everyday tasks feel easier.

1. Work through functional movements — squats, step-ups, lunges, and balance — as cleared.
2. Add resistance gradually.

Tips:

• Quality of movement first, then load.

Commonly done several times a week.

Upper Body Conditioning

Keeps your arms and shoulders strong — helpful for crutches and staying active.

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tips:

• Stay seated and supported while you're non-weight-bearing.
• Light weights are plenty — a resistance band, or no weight at all, works just as well.
• The lift stops at shoulder height.

Commonly done a few times a week.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

1. Wait until any wound is fully healed and you have been cleared to swim.
2. Start with a few easy lengths, resting between them.
3. Build the distance gradually across sessions rather than within one.

Tips:

• The picture shows front crawl. Which stroke suits you depends on which joint was operated on, and your care team can say which to begin with.
• The water carries most of your weight, so a session can feel easier than it was - judge it by how you feel the next day.
• Walking in chest-deep water is a gentler place to start than swimming lengths.

Commonly done as able.

Flexibility Exercises

Maintains a comfortable range of motion.

What it helps: Keeps your joints and muscles moving through a comfortable range, so you stay supple and move with ease.

1. Sit tall on a chair and slide one leg forward, heel on the floor and toes up.
2. Hinge forward from the hips and reach gently toward that foot until you feel a stretch behind the thigh.
3. Hold for around 30 seconds, breathing normally, then ease back.
4. Repeat on the other side.

Tips:

• A stretch should feel like a long pull, never a pinch - and never bounce into it.
• Muscles stretch more easily when they are warm, so after a walk is a good time.
• The seated hamstring stretch drawn here is one example; your program may include stretches for other areas too.

Commonly done most days.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.