Intermediate Bed Exercises

Intermediate Bed Exercises.

This video shows how to do intermediate bed exercises that will increase your strength and help you move more freely.

If you have certain conditions, such as blood clots, broken bones, or weakened bones, or if you've recently had surgery on your spine, arms, or legs, you may need to modify or skip some of the exercises. Your healthcare provider will tell you which exercises you can do.

If you have any concerns, talk with your healthcare provider. You should also tell your healthcare provider if you have new or increased pain while you're doing these exercises. You should feel no more than slight strain as you do them. They shouldn't cause pain.

If you have chest pressure, dizziness, or shortness of breath, stop doing the exercises. Call 911 if your symptoms don't stop after you rest.

Try to do the exercises for 30 seconds each. It's okay if you need to stop before 30 seconds; just be ready to start the next exercise on time. Remember, it's better to do a little exercise than none at all.

When you're ready to start, make sure you're wearing socks. Lie on your back with your head and shoulders supported on pillows. Breathe in through your nose and out through your mouth while you're doing these exercises. Don't hold your breath. Count out loud to keep your breaths evenly paced.

Combined Ankle Pump and Quadriceps Set.

Point your right toes up toward your nose and push the back of your right knee down into the bed while tightening the muscles on the top of your thigh. Hold the position and count out loud to three. Then, relax.

Repeat with your other leg. If you'd like to challenge yourself, you can do this exercise with both legs at the same time. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Modified Straight Leg Raises.

Bend your left leg and place your foot flat on the bed. Keeping your right leg straight, lift it from the bed until your knees are even with each other. If you can't lift your leg that high, lift it as high as you can.

Slowly lower your right leg onto the bed. Relax your leg. Switch your legs and repeat the exercise.

Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Advanced Buttock Squeezes.

Straighten your legs as much as you can. Press the back of your head, your upper neck, and your heels into the bed as you squeeze your buttocks together tightly. You should almost feel like you're trying to stand straight. Hold the position and count out loud to 3. Then, relax. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Hooklying Trunk Twist (Knee Roll).

If you have pain in your back or hips or had recent surgery, ask your healthcare provider if you can do this exercise.

Bend your legs and place your feet flat on the bed. Lower your knees to your right side as far as you comfortably can. Hold this position for one second. Then, return to the starting position. Your movement should be gentle, steady, and slow.

Lower your knees to your left side as far as you comfortably can. Hold this position for 1 second. Then, return to the starting position. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Crossbody Reach with Bed Rail Grab and Pull.

If you have spine, shoulder, or arm pain, ask your healthcare provider if you can do this exercise.

Bend your right elbow. Then, turn your head and reach across your body to the left. Try to grab the bed rail on the left side and pull yourself toward it. If you're at home, try to touch the bed on your left side.

Return your right arm to your right side. Repeat with your left arm. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Ceiling Press.

Bend your knees and place your feet flat on the bed. Turn your palms up and touch shoulders. Straighten your elbows as you press your arms up toward the ceiling as far as you can.

Return your hands to your sides on the bed. Relax. Repeat this movement for 30 seconds, if you can. Then, rest for 30 seconds.

Overhead Chest Wall Stretch And 4-8-8 Breathing.

Start with your arms at your sides. Slowly raise your arms forward and up over your head while you breathe in for 4 seconds. Hold your breath for 8 seconds if you can. Keep your arms on the pillow so they're near your ears.

Then, breathe out through pursed lips, like you're blowing out candles, for 8 seconds as you slowly lower your arms back to your sides. Repeat 3 times if you can. Then, rest for 30 seconds.