10-week program · Clinician-led · home or clinic
Post-Surgery
Rehabilitation after knee, hip or shoulder surgery, aligned with your surgeon's protocol. Home visits in serviced areas for the early weeks.
₹3,999one-time · 10 weeks
- Protocol-aligned phases
- Home visits where available
- Weekly clinician review
- Family guidance
Who it's for
- ·Knee or hip replacement
- ·ACL reconstruction
- ·Rotator cuff repair
Weekly outline
Week 1
- Pendulum swing2 × 1 minute each direction
- Isometric shoulder push into wall3 × 5 reps each direction, 5 s
- Quad set3 × 10 reps, 5 s hold
- Heel slide3 × 10 reps
- Ankle pumps3 × 20 reps
- Ankle alphabet2 × A to Z
- Deep breathing1 × 5 breaths hourly
- Getting out of bed safely (log roll)1 × Every time you get up
- Seated knee extension2 × 2–5 min
- Seated heel raise3 × 15 reps
Week 2
- Cat–camel2 × 10 slow reps
- Pendulum swing2 × 1 minute each direction
- Wall slide2 × 10 reps
- Isometric shoulder push into wall3 × 5 reps each direction, 5 s
- Quad set3 × 10 reps, 5 s hold
- Heel slide3 × 10 reps
- Straight leg raise3 × 10 reps
- Ankle pumps3 × 20 reps
- Ankle alphabet2 × A to Z
- Deep breathing1 × 5 breaths hourly
- Getting out of bed safely (log roll)1 × Every time you get up
- Stairs with a rail or stick1 × As needed
- Seated knee extension2 × 2–5 min
- Seated heel raise3 × 15 reps
Week 3
- Cat–camel2 × 10 slow reps
- Glute bridge3 × 10 reps
- Wall slide2 × 10 reps
- Isometric shoulder push into wall3 × 5 reps each direction, 5 s
- Quad set3 × 10 reps, 5 s hold
- Heel slide3 × 10 reps
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Calf raise3 × 12–15 reps
- Getting out of bed safely (log roll)1 × Every time you get up
- Stairs with a rail or stick1 × As needed
- Seated knee extension2 × 2–5 min
- Seated heel raise3 × 15 reps
- Scar massage1 × 2–3 min daily
Week 4
- Glute bridge3 × 10 reps
- Wall slide2 × 10 reps
- Heel slide3 × 10 reps
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Single-leg balance3 × 20–30 s each leg
- Calf raise3 × 12–15 reps
- Stairs with a rail or stick1 × As needed
- Seated knee extension2 × 2–5 min
- Scar massage1 × 2–3 min daily
Week 5
- Glute bridge3 × 10 reps
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Step-up3 × 10 reps each leg
- Single-leg balance3 × 20–30 s each leg
- Calf raise3 × 12–15 reps
- Scar massage1 × 2–3 min daily
Week 6
- Sit-to-stand3 × 8–12 reps
- Step-up3 × 10 reps each leg
- Single-leg balance3 × 20–30 s each leg
- Calf raise3 × 12–15 reps
- Scar massage1 × 2–3 min daily
Week 7
Exercises for this week are added by your physiotherapist after clinical review.
Week 8
Exercises for this week are added by your physiotherapist after clinical review.
Week 9
Exercises for this week are added by your physiotherapist after clinical review.
Week 10
Exercises for this week are added by your physiotherapist after clinical review.
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Post-Surgery program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.