Make sure you have permission from your surgeon before performing any stretches. Ideally, you are able to measure your flexibility before your surgery to determine your baseline. If you are measuring after surgery you can use your non surgical side as a base of comparison.
You can perform these tests either lying down or in front of a mirror or with help of a friend. Be sure to repeat the test on each side of your body, and then record your results on your Fitness Results Sheet.
Shoulder Joint Flexibility
Flexion: Start with arms at your side, palm facing your body. Take one arm and see how far you can raise it in front of you, making sure not to shrug your shoulders.
Extension: Start with arms at your side, palm facing your body. Take one arm and see how far you can bring it behind you, keeping your elbow straight.
Abduction: Start with arms at your side, palm facing outward. Take one arm and see how far you can raise it to your side, making sure not to shrug your shoulders.
Hip Joint Flexibility
Flexion: Lie on your back with both legs straight. Bending one leg, see how far you can bring that knee up towards your chest. Make sure you do not arch your back. Repeat on the other side. You can also perform this test standing, making sure you keep a neutral spine and balance.
Extension: While standing, keeping a neutral spine, see how far you can move your leg behind you, without bending at the knee or torso.
Abduction: Either standing or lying down on your back, raise one leg directly out to your side, keeping you’re your feet and spine neutral. See how far you can raise it.
Knee Joint Flexibility
Flexion: Sit in a chair with your back supported and both feet on the ground. Raise one foot off the floor and see how far you can straighten your leg. Be sure to keep your foot neutral and do not raise your upper thigh off the chair.
Extension: Either standing or lying down on your stomach, take one leg and bend your knee, seeing how close to your rear your can bring it. Be sure to keep you spine and feet neutral.