Reconstructing rehab: Empowering understanding

In the world of rehabilitation, effective communication is paramount. As OTAs and PTAs, we know that complex medical language can hinder progress. This page guides you through reconstructing your rehabilitation forms, information sheets, and exercise regimes to enhance health literacy, ensuring your clients fully grasp and engage with their care.

 

PART 1 — ORIGINAL DOCUMENT

Nova Scotia Health – General Leg Exercise Program (2025).

Click the button below to connect to the original document.

PART 2 — RECONSTRUCTED DOCUMENT

 

Easy-to-Read Leg Exercise Guide

For people recovering from surgery, injury, or illness

what we changed 

  • Used bullet points instead of long paragraphs

  • Added purpose statements explaining why each exercise matters

  • Included clear frequency and repetition instructions using numbers and bold text

  • Added safety warnings in plain language and highlighted stopping cues

  • Included visual cues and icons to support understanding

  • Improved layout with white space and consistent formatting

  • Designed content to be culturally neutral and easily translatable

  • Avoided medical jargon and replaced with functional terms (e.g., “get stronger,” “walk safely”)

  • Changes were made from the original to simplify the routine 

Why am I doing these exercises?

These exercises help you:

  • Make your legs stronger
  • Keep your joints moving
  • Improve blood flow
  • Walk and move more safely

Do your exercises every day.
 Ask questions anytime. We are here to help you.

How often should I do these?

Do each exercise:
 10 times
 1–2 times per day
 Slow and controlled

If something hurts more than mild discomfort, stop and tell your therapist.

Important Safety Rules (If You've Had Hip Surgery)

Do NOT twist your hips
 Do NOT cross your legs
 Do NOT bend your hip more than a right angle (like sitting too low)

If unsure, ask before doing the exercise.

Seated Exercises (sit tall in a stable chair)

1. Leg lifts (Quad Set)

  • Sit tall
  • Straighten one leg
  • Tighten the front thigh

    leg lifts

  • Hold 5 seconds

  • Relax
  • Do 10 times

https://www.optimumep.com.au/blog/the-best-4-exercises-for-knee-osteoarthritis

2. Knee Lift

 What this helps: Hip and knee movement

Steps:

  1. Sit up tall
  2. Lift one knee toward your chest
  3. Hold for 5 seconds
  4. Lower slowly

Do: 10 times on each leg

 

https://workoutlabs.com/exercise-guide/seated-knee-lifts-elevations/

3. Knee Squeezes (with pillow)

What this helps: Inside thigh muscles

Steps:

  • Sit tall with a towel or pillow between your knees
  • Squeeze your knees together
  • Hold for 5 seconds
  • Relax

Do: 10 times

https://orthonc.com/uploads/pdf/Hip_Knee_AROM_Sitting.pd

4.  Open and Closed Leg Exercises 

What this helps: Outside hip muscles

Steps:

  • Sit tall
  • Move your legs apart
  • Bring them back together

Do: 10 times

https://share.google/IeONq8TFmpmozX48l

5. Buttock Squeezes (Butt Clenches) 

What this helps: Buttock muscles

Steps:

  • Sit tall
  • Squeeze your buttocks together
  • Hold for 5 seconds
  • Relax

Do: 10 times

https://www.nshealth.ca/sites/default/files/documents/1597-2025.09.23.pdf

6. Standing Exercise

Hold counter to do these exercises or a sturdy chair  

side leg lift exercises

What this helps: Side hip muscles

Steps:

  1. Stand tall holding support
  2. Lift one leg out to the side
  3. Hold for 5 seconds
  4. Lower slowly

Do: 10 times on each leg

https://kr.pinterest.com/pin/506936501827331787/

 

7. Back Leg lift 

What this helps: Buttock muscles

Steps:

  • Stand tall holding support
  • Lift one leg straight back
  • Hold for 5 seconds
  • Lower slowly

Do: 10 times on each leg

https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=custom.ab_hipreplacement_phase1_exercise_inst



  1. Marching on The Spot 

What this helps: Balance and hip strength

Steps:

  • Stand tall holding a chair or counter
  • Lift one knee up
  • Hold for 5 seconds
  • Lower slowly
  • Do: 10 times on each leg

https://www.royalberkshire.nhs.uk/media/vxfp0q5m/standing-lower-limb-exercises_nov23.pdf

 

  1. Heel Raises 

Why it helps: Strengthens calves, improves balance, and boosts circulation.

Stand at counter or sturdy chair 

Stand on your toes. 

  • Hold for 5 seconds
  • then lower yourself down

. • Do: 10 times.

https://www.nshealth.ca/sites/default/files/documents/1597-2025.09.23.pdf

https://www.facebook.com/PositivePodiatry/posts/heel-raise-exercisehome-based-exercise-program-one-of-the-best-exercise-to-help-/1920879284712890/



10. Knee Bends 

What this helps: Thigh and knee strength

Steps:

  • Stand with feet shoulder‑width apart

  • Bend knees slightly (small squat)

  • Hold for 5 seconds

  • Stand back up

Do: 10 times

https://www.royalberkshire.nhs.uk/media/gbcdl535/stage-2-exercises_mar23.pdf

  1. Sit to Stand 

What this helps: Strength for getting up from a chair

Steps:

  • Sit near the front of a chair
  • Push through your legs to stand up
  • Use your arms if needed
  • Sit back down slowly

Do: 10 times

https://iris.hattiesburgclinic.com/patadv/exkit/Complete%20Balance%20and%20Vestibular/English/0121000372sd037m_English.html

 

 

12. Sit to stand without hands 

What this helps: Strength for getting up from a chair

Steps:

  • Sit near the front of a chair
  • Lean forward, look up, and then stand without using your hands
  • Push through your legs to stand up
  • Sit back down slowly

https://www.asajamalaga.com/2025/04/11/consejeria-de-empleo-empresa-y-trabajo-autonomo-41/?a=asa2-157-6251786-7-19-34-sitting+to+standing+exercise

 

Remember...

GO SLOW

Breathe normally
Pain is not the goal
Small effort every day helps

Questions? Call your therapist or nurse.