Exercises should be done 2-3 times weekly with 48-hour rest periods. Stretch only until tightness, not pain. Warm up hands before exercise if needed
Calf raises target gastrocnemius and soleus muscles for walking and running. Exercise requires only mat or floor, suitable for beginners. Proper form includes keeping back straight and abs engaged
Sit on chair edge with feet hip-width apart, heels touching ground. Press palms to lift body, slide forward until buttocks clear edge. Lower until elbows bend between 45-90 degrees. Push back up slowly until arms almost straight
ACL injury occurs from overstretching or tearing the ligament in the knee. Exercises should begin within 1-3 days post-op and continue 2-4 weeks. Focus on strengthening quadriceps and hamstrings, avoiding knee compression. Perform exercises 1-4 times daily, stopping if pain occurs
Wrist rollers work forearms and grip strength using a rope-attached bar. Barbells and dumbbells can be used for forearm exercises. Walking with weights increases forearm endurance. Dead hangs and push-ups can be done using bodyweight
Shoulder press targets shoulders and rotator cuffs. Lateral pulldown works back muscles effectively. Seated dip targets triceps, chest, and shoulders. Chest fly focuses on chest muscles. Seated row works back and shoulder muscles