Well, I’m not a physio, so don’t take my word for any of this, but…
Don’t confuse stretches with muscle exercises. My carer calls stretches ‘your exercises’ . They’re not, they simply stretch out muscles which have become stiff and contracted by lack of use, and should be done carefully and slowly while the muscles extend. Hold for 30 seconds or so. Repeat if required.
‘Exercises’ is where you make the muscles work as best you can, and repeat as many times as you think fit. You don’t want to overdo it, and leave yourself exhausted. Some muscles may not appear to work at all, but even trying to work them is working them.
My main stretches are:
calf muscles- I lie flat and Ruth pushes the balls of my my feet so that my heels are being pulled away from my knees.
hams- similar, but by lifting the leg of the bed I can feel my hamstring start stretching out, and my knee drops visibly.
we have a whole variety of other stretches, and a range of exercises, taught by the physio dept at hospital. Glad you’re getting seen by a physio.