You see your physiotherapist for an hour a day. The other 23 hours are up to you.

Doing your "homework" is what separates a good recovery from a great one.

Here are the Top 3 Exercises to do in bed.

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1. Ankle Pumps (The Clot Buster)

• What: Move your foot up and down like pressing a gas pedal.
• Why: It pumps blood back to the heart, preventing DVT (clots) and reducing swelling.
• Frequency: 10 times every hour while awake.

2. Quadriceps Sets (The Knee Locker)

• What: Tighten your thigh muscle. Try to push the back of your knee flat into the bed. Hold for 5 seconds. Relax.
• Why: Wakes up the muscle responsible for standing and walking.
• Frequency: 10 reps, 3 times a day.

3. Heel Slides (The Bender)

• What: Lie flat. Slide your heel towards your bum, bending the knee as far as comfortable. Hold. Slide back down.
• Why: Restores Range of Motion (flexion).
• Frequency: 10 reps, 3 times a day.

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Takeaway

Consistency beats intensity. Gentle, frequent movement is better than one painful session.