Are you recovering from a total knee replacement and looking to improve your kneeling abilities? Kneeling can be challenging after surgery, but with the right exercises, you can gradually regain strength and flexibility in your knee. Here's a simple guide to help you navigate through these exercises:

Exercise 1: Sitting Stretch (0:00)

• Sit on a chair or box.

• Place your leg on another chair or box in front of you.

• Gently press down on your knee to increase range of motion and feel a nice stretch.

• Optionally, add some weight, like a weight vest or a weight with a pillow on top of your knee for added resistance.

Exercise 2: Leaning Stretch (0:02)

• Find a soft padded box or an elevated surface with padding.

• Keep your knee slightly bent.

• Lean into the counter or boxes to stretch your knee gently.

Exercise 3: Kneeling Rock (0:04)

• Place a chair or box under your knee.

• Kneel on the pad and rock forward and back to improve stability and flexibility.

Exercise 4: Transition Practice (0:05)

• Practice transitioning from sitting on a chair or bench to kneeling on a padded surface on the floor.

Exercise 5: Kneeling Plank (0:07)

• In a kneeling plank position, use a pad under your surgical knee and rock from side to side to enhance stability and strength.

Exercise 6: Kneeling Up and Down (0:09)

• Use a chair or box for support.

• Practice kneeling up and down with a pad underneath your surgical knee to protect it.

Exercise 7: Kneeling Without Pad (0:11)

• Use a box or chair for hand support.

• Repeat Exercise 6 but without the pad for added challenge.

Exercise 8: Independent Kneeling (0:13)

• Remove the chair or box for support and repeat Exercise 7 to enhance balance and stability.

Exercise 9: Full Movement Practice (0:16)

• From a standing position, practice kneeling down on the floor and then hop back up with both feet, simulating a burpee motion.

Remember, it's essential to listen to your body and progress at your own pace. If you experience any pain or discomfort, stop the exercise and consult with your healthcare provider. Consistency and patience are key to successful recovery. Keep practicing these exercises, and you'll soon notice improvements in your kneeling abilities post-total knee replacement.