5 At-Home Exercises to Regain Strength After Surgery

Recovering from surgery takes time, patience, and the right approach to rehabilitation. While rest is an important part of the healing process, gradually returning to safe movement can also play an important role in rebuilding strength, improving mobility, and supporting your overall recovery.

For many patients, at-home exercises after surgery can complement a rehabilitation program and help maintain progress between therapy sessions. However, every surgery and every patient is different. Exercises should always be performed according to your healthcare provider’s or physical therapist’s recommendations.

At Riverside PostAcute, our rehabilitation team works with patients to develop individualized plans that support mobility, strength, independence, and confidence throughout the recovery process.

Here are five types of exercises that may be incorporated into a post-surgery rehabilitation program when medically appropriate.

1. Ankle Pumps

Ankle pumps are a simple movement that can often be performed while sitting or lying down. They involve gently moving your feet back and forth by pointing your toes away from you and then bringing them back toward you.

This exercise can help maintain movement in the ankles and encourage gentle lower-body mobility during periods of limited activity.

Because ankle pumps require very little movement from the rest of the body, they may be useful during the earlier stages of recovery for patients who have been instructed to limit their activity.

How to perform them:

• Sit or lie in a comfortable position.
• Slowly point your toes away from your body.
• Gently bring your toes back toward you.
• Repeat slowly and comfortably.

Do not force the movement or continue if you experience pain. Your rehabilitation team can recommend the appropriate number of repetitions based on your individual needs.

2. Seated Leg Extensions

Seated leg extensions can help gradually engage the muscles of the legs while providing support from a chair.

To perform this exercise, sit upright in a sturdy chair with your feet on the floor. Slowly straighten one leg in front of you, pause briefly if comfortable, and then lower it back down. Repeat with the opposite leg.

This type of movement may be incorporated into a rehabilitation program to help patients work on leg strength and controlled movement.

Remember: Your range of motion and the amount of resistance you should use will depend on your surgery and recovery plan. Follow the instructions provided by your physical therapist.

3. Sit-to-Stand Exercises

Standing up from a chair is a simple movement that we use throughout everyday life, making it an important functional activity during recovery.

When appropriate, practicing controlled sit-to-stand movements can help patients work on leg strength, balance, coordination, and independence.

Begin by sitting in a sturdy chair. Place your feet securely on the floor and, if instructed by your therapist, use your arms for support. Lean forward slightly and slowly rise to a standing position. Then carefully lower yourself back into the chair.

If you have difficulty maintaining your balance, do not attempt this exercise without appropriate support or supervision.

Your physical therapist can determine whether sit-to-stand exercises are appropriate for your stage of recovery and teach you the safest technique.

4. Gentle Walking

Walking is one of the most functional ways to gradually rebuild mobility after surgery. Depending on the type of surgery you have had, your healthcare provider may recommend beginning with short periods of walking and gradually increasing activity as your strength improves.

Walking around your home, when medically appropriate, can provide an opportunity to practice movement while rebuilding endurance.

You may begin with short distances and take rest breaks as needed. Some patients may need a walker, cane, or another assistive device during recovery.

The goal is not to push yourself as far as possible. Instead, focus on safe, controlled movement and gradual progress.

5. Gentle Core and Posture Exercises

Your core muscles play an important role in posture, balance, and everyday movement. Depending on the type of surgery you have undergone, your rehabilitation team may incorporate gentle exercises designed to engage your core and encourage proper posture.

For some patients, this may involve sitting or standing with proper alignment and gently engaging the abdominal muscles. Other patients may receive more specific exercises as their recovery progresses.

Because certain surgeries require restrictions on abdominal or trunk movement, it is particularly important to receive professional guidance before beginning core exercises after surgery.

Helping Patients Take the Next Step

Recovering from a hospital stay can feel overwhelming, but patients do not have to navigate the process alone.

At Riverside PostAcute, our rehabilitation team is committed to helping patients work toward improved strength, mobility, confidence, and independence. Through individualized physical therapy and post-hospital rehabilitation, we help patients focus on meaningful goals and celebrate progress along the way.

If you or a loved one is recovering from a hospital stay and could benefit from physical therapy, rehabilitation, or skilled nursing care, contact Riverside PostAcute to learn more about our services.

Recovery takes time—but every step forward matters.