BodyWorks, Injury & Rehabilitation Therapist Guisborough & Castleton

22/02/2026

🦵 Exercises After Knee Replacement

🔹 Phase 1: Immediate Post-Op (Day 1–2 Weeks)

1️⃣ Ankle Pumps

Purpose: Improve circulation & prevent DVT

Lie on your back

Move foot up and down repeatedly

10–20 reps every hour

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2️⃣ Quadriceps Sets

Purpose: Activate thigh muscles

Tighten front thigh muscle

Press knee down into bed

Hold 5–10 seconds

10 reps × 3–4 times/day

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3️⃣ Hamstring Sets

Purpose: Strengthen back thigh

Gently press heel into bed

Hold 5 seconds

10 reps

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4️⃣ Heel Slides

Purpose: Improve knee bending

Slide heel towards buttocks

Bend as much as tolerated

Hold 5 seconds

10–15 reps

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5️⃣ Straight Leg Raise

(Only if no lag present)

Tighten quad

Lift leg straight 10–12 inches

Hold 5 seconds

10 reps

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🔹 Phase 2: 2–6 Weeks

6️⃣ Sitting Knee Flexion

Sit on chair

Bend knee back under chair

Hold 10 seconds

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7️⃣ Terminal Knee Extension

Place rolled towel under heel

Let knee straighten fully

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8️⃣ Mini Squats (Supported)

Hold chair support

Bend knees slightly (30° only)

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9️⃣ Step-Ups

Use low step

Step up and down slowly

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🔹 Phase 3: 6–12 Weeks

🔟 Stationary Cycling

Low resistance

Improves ROM & endurance

1️⃣1️⃣ Wall Slides

Back against wall

Slide down gently

1️⃣2️⃣ Balance Training

Single leg stand (with support)

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⚠️ Important Precautions

✔ Do not force knee bending
✔ Watch for excessive swelling/redness
✔ Ice after exercise
✔ Follow surgeon & physiotherapist protocol
✔ Avoid twisting movements

01/02/2026

🪑 SITTING ANGLE & SPINAL DISC PRESSURE – A BIOMECHANICAL VIEW

Posture is not just about comfort—it directly influences the load on our spinal discs. The angle at which we sit determines how forces are transmitted through the lumbar spine, especially the intervertebral discs.

When we sit in a reclined position around 110°, the pelvis remains relatively neutral and the lumbar spine maintains its natural lordosis. Biomechanically, this position distributes body weight more evenly between the backrest and the pelvis, resulting in only about a 5% increase in disc pressure compared to standing.

As the sitting angle reduces to 100°, the trunk moves slightly forward. This causes a mild posterior pelvic tilt and increases compressive forces on the lumbar discs. At this angle, disc pressure rises to approximately 15%, which is still considered acceptable for short to moderate durations.

At 90° sitting, commonly seen in office chairs, the pelvis tilts further backward and lumbar lordosis flattens. This posture increases intradiscal pressure significantly—up to 40% higher than standing. The spinal extensors and passive structures must work harder to maintain stability, increasing fatigue and strain.

The most stressful posture is forward-leaning sitting at around 80°. Here, the trunk weight shifts anteriorly, creating a large flexion moment at the lumbar spine. This dramatically raises disc pressure—up to 90% higher than standing—and places excessive load on the annulus fibrosus, increasing the risk of disc degeneration, bulge, or herniation.

🔍 Biomechanical Key Takeaway

✔ More reclined sitting = lower disc pressure
❌ More forward bending = higher disc pressure

Maintaining a slightly reclined posture (100–110°) with proper lumbar support helps preserve spinal alignment, reduce disc stress, and prevent chronic back pain.

22/01/2026

01/01/2026

24/08/2025

A 2012 study from the International Journal of Behavioral Nutrition and Physical Activity found that, on average, people spend 64 hours a week sitting, 28 hours standing, and 11 hours lounging around regardless of whether or not they exercised 150 minutes a week.

That’s over nine hours of sitting a day.

Prolonged sitting invariably leads to slouching, and comes with a host of other problems that are typical of poor posture.

Here are 7 effects of sitting posture on your health.

As a rule of thumb, for every hour of sitting try standing for 10-15 mins.

If you’re a desk jockey at work, consider a standing desk instead. Getting on your feet works the valves in your leg veins, sending blood up to your heart.

Get moving!





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22/08/2025

22/08/2025

This September, take a moment for yourself…

Mindful Month 2025 is nearly here, a whole month of events to help you relax, recharge and reconnect in the stunning landscapes of the North York Moors.

Think yoga by the sea in Whitby, goat yoga in Rosedale Abbey, sound meditations under candlelight, creative workshops at Danby Lodge, starry Forest Flow & Fireside Glow evenings in Dalby Forest, and our much-loved Minds & Miles Cycling Event.

Whether you’re painting, pedalling, journaling, weaving or simply breathing in the moorland air, Mindful Month is your invitation to slow down and enjoy life’s simple moments.

Discover the full programme 👉 https://www.northyorkmoors.org.uk/things-to-do/mindful-month

12/08/2025

12/08/2025

10/08/2025

Cubital Tunnel Syndrome: more than just a funny bone.
We unpack what causes it, how it presents, and what to consider before reaching for the scalpel.

🎥 Watch here: https://www.youtube.com/watch?v=pfqGv3irvVM
🎧 Apple: https://podcasts.apple.com/gb/podcast/deep-dive-ortho/id1819896519
🎧 Spotify: https://open.spotify.com/show/50J5TwIgc5gWM3x09XWtEr?si=869fbf3270c5481c
🌐 More: https://www.deepdiveortho.com