Being bedridden can be a frustrating and challenging experience, especially when it comes to staying active and maintaining physical fitness. However, there are several simple exercises that can be done while in bed to help improve strength, flexibility, and overall health. Here are 11 exercises that can be done while bedridden:
- Ankle Pumps: Ankle pumps can help to improve circulation and prevent blood clots from forming in the legs. To perform ankle pumps, simply point your toes down and then up, repeating the movement for several repetitions.
- Heel Slides: Heel slides can help to improve range of motion in the knee and ankle joints. To perform heel slides, sit up straight in bed and slide one heel towards your buttocks, then slide it back. Repeat the movement for several repetitions on both legs.
- Knee Bends: Knee bends can help to strengthen the muscles of the legs and improve range of motion in the hip joint. To perform knee bends, sit up straight in bed and bend one knee up towards your chest, then straighten it back out. Repeat the movement for several repetitions on both legs.
- Leg Lifts: Leg lifts can help to strengthen the muscles of the legs, hips, and lower back. To perform leg lifts, lie on your back and lift one leg up towards the ceiling, then lower it back down. Repeat the movement for several repetitions on both legs.
- Arm Curls: Arm curls can help to strengthen the muscles of the arms and shoulders. To perform arm curls, sit up straight in bed and hold a light weight in each hand. Slowly bend your elbows and bring your hands up towards your shoulders, then lower them back down. Repeat the movement for several repetitions.
- Shoulder Rolls: Shoulder rolls can help to improve range of motion in the shoulder joint and prevent stiffness. To perform shoulder rolls, sit up straight in bed and lift both shoulders up towards your ears, then roll them backwards and down. Repeat the movement for several repetitions.
- Back Extension: Back extension can help to strengthen the muscles of the back and improve posture. To perform a back extension, lie on your stomach and lift your chest off the bed using your back muscles. Hold for a few seconds and then lower back down. Repeat the movement for several repetitions.
