EXERCISES YOU CAN DO IN BED
Energize Your Morning with these simple, effective exercises you can practice in bed.
Starting your day with a burst of energy not only sets the tone for the day ahead but also contributes to your overall well-being. While it may seem counterintuitive, your bed can be transformed into an exercise haven. Incorporating a few simple exercises into your morning routine can invigorate your body, boost your metabolism, and enhance your mental clarity. We will explore various exercises that can be practiced in bed and highlight the benefits of each.
1. Stretching: Before even stepping out of bed, stretching exercises can help awaken your muscles and increase blood flow throughout your body.
Begin by extending your arms overhead and stretching your entire body, holding the position for 15-20 seconds. Repeat this stretch a few times to release any tension accumulated during sleep. Stretching helps improve flexibility, reduce muscle soreness, and enhance joint mobility.
Bridge 1. Lie on your back with your knees bent and your feet flat on the bed. 2. Lift your buttocks. 3. Slowly lower back to the bed.
2. Leg Raises: Leg raises are an excellent exercise to tone your lower abdominal muscles and strengthen your legs. While lying on your back, engage your core and slowly lift one leg towards the ceiling, keeping it straight. Hold for a few seconds, then lower it back down. Repeat this exercise with the other leg. Aim for 10-15 repetitions on each side. Leg raises help to improve balance, stability, and overall lower body strength.
Short Arc Quad 1. Lie on your back, with a pillow under your knees. 2. Straighten 1 leg all the way. 3.Hold for 3 seconds and then release. 4.When you are done with your reps, repeat with the other leg.
3. Glute Bridges: Glute bridges target your gluteal muscles, lower back, and core. Begin by lying on your back with your knees bent and feet flat on the bed. Engage your glutes and lift your hips off the bed until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds and slowly lower your hips back down. Repeat for 10-12 repetitions. Glute bridges help strengthen your posterior chain, reduce lower back pain, and improve hip mobility.
Glut Sets 1. Lie on your back with your legs straight. 2. Squeeze your buttocks together (see arrow). 3.Hold for 3 seconds and release.
Heel Slides 1. Lie on your back with your legs straight. 2. Bend 1 knee as far as you can. 3. Slowly return to your starting position. 4.When you are done with your reps, repeat with the other leg.
Ankle Pump 1. Lie on your back. Your lower leg can rest on the bed, or you can put a pillow under the leg you are exercising, as shown. 2. Point your toes toward your head and then toward the foot of the bed. 3. When you are done with your reps, repeat with the other leg.
References
The information provided on this website is for educational purposes only and cannot substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
[https://healthonline.washington.edu/sites/default/files/record_pdfs/Lower-Body-Exercises-Bed.pdf](https://healthonline.washington.edu/sites/default/files/record_pdfs/Lower-Body-Exercises-Bed.pdf) - [https://www.hss.edu/article_stretches-before-bed.asp](https://www.hss.edu/article_stretches-before-bed.asp) - [https://www.health.harvard.edu/exercise-and-fitness/better-balance-simple-exercises-to-improve-stability-and-prevent-falls](https://www.health.harvard.edu/exercise-and-fitness/better-balance-simple-exercises-to-improve-stability-and-prevent-falls)