How to Exercise in Bed

How to Exercise in Bed

The Following Simple Methods Will Keep You Fit and Healthy

Foot and Ankle

To help improve blood flow in the feet and improve range of movement:

  • Bring your toes and feet towards you and point them away again
  • Repeat 10 times
  • Perform the exercise every 30 minutes

Buttock Squeezes

To help strengthen the gluteal muscles – the largest muscle group in the body. Doing this exercise helps improves balance, stability, and agility, aiding you in getting back on your feet:

  • Sit up or lie down in your bed
  • Tighten your buttock muscles
  • Hold for 5 seconds
  • Release and repeat 10 times

Heel Slides

This exercise will help regain your range of motion by stretching the muscles on top of your thigh:

  • Lie on your back with legs out straight and relaxed
  • Slide left leg towards buttocks by bending left knee and hip
  • Slowly straighten left leg
  • Repeat exercise with right leg
  • Repeat 5 times with each leg, working up to 15 times with each leg
  • Do 2-4 repetitions a day

Quad Sets

These exercises are designed to help you contract your quad muscle and will assist you in taking steps. This is especially beneficial after knee or hip surgery:

Exercise 1

  • Lie on your bed
  • Keep your left leg straight and toes pointing towards the ceiling
  • Push your left knee down on the bed by tightening your thigh muscle
  • Hold the position for five seconds
  • Release and repeat with the other leg
  • Repeat 5 times with each leg, working up to 15 times with each leg

Exercise 2

  • Sit up in your bed
  • Place a pillow or rolled up towel under your knee
  • Squeeze thigh muscles to lift heel up from the bed
  • Hold for 5 seconds and release
  • Repeat 10 times with each leg

Head Movement

This technique helps to massage the muscles in the neck and upper shoulders, helping to regulate blood flow to your brain:

  • Lie flat on your bed, with or without a pillow
  • Move head and neck from side to side
  • Repeat 10-20 times

Neck Stretch

This exercise is good for loosening tight neck muscles and improving blood flow to the brain:

  • Sitting upright in your bed
  • Look straight ahead and hold your left shoulder down with your right hand
  • Slowly tilt your head to the right while holding your shoulder down
  • Repeat on the opposite side
  • Hold each stretch for 5 seconds
  • Repeat three times on each side

Hand Stretches

This simple exercise helps to increase the flexibility and range of motion in hands and fingers and warms hands in preparation for other activities:

  • Hold your hands out in front of you with palms down
  • Open and close hand, spreading the fingers apart
  • Repeat 10 times
  • If you’re feeling more confident, introduce wrist circles while opening and closing hands

Finger Stretches

This method will help increase range of motion in your hands and help with pain relief:

  • Place your hand palm-down on the bed or other flat surface
  • Gently straighten your fingers as flat as you can against the surface without forcing your joints
  • Hold for 30-60 seconds and release
  • Repeat 4 times with each hand

Grip Strengthening

This exercise offers the benefit of regulated blood flow and helps to make it easier to hold items without dropping them:

  • Hold a soft ball in your palm and squeeze it as hard as you can
  • Hold for a few seconds and release
  • Repeat 10 to 15 times on each hand
  • Do this exercise 2-3 times a week, with 48 hours in between

Arm Raises

This exercise is designed to improve blood circulation and build strength in the arms and shoulders:

  • Sit upright in your bed
  • With palms forwards, raise both arms out and to the side and up as far as is comfortable then return
  • Keep your shoulders down and arms straight throughout
  • Breathe out as you raise your arms and breathe in as you lower them.
  • Repeat 5 times

Sources:
http://www.livinghealthy360.com/index.php/simple-exercises-for-the-elderly-easy-exercises-for-the-elderly-home-exercises-for-the-elderly-22804/
http://www.royalfree.nhs.uk/pip_admin/docs/bed_exs_1110.pdf
http://www.nhs.uk/Tools/Documents/NHS_ExercisesForOlderPeople.pdf
http://www.visitingangels.com/simple-exercises-for-the-elderly-%E2%80%93-part-2-weekly-message_59