Advanced Bed Exercises

Advanced Bed Exercises.

This video shows how to do advanced 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 9-1-1 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, Quadriceps Set, and Buttocks Squeezes.

Point your right toes up toward your nose. Push the back of your right knee down into the bed while tightening the muscles on the top of your thigh and squeeze your buttocks together. 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.

Straight Leg Raises.

Straighten your legs. Keeping your legs straight, lift your left leg from the bed as high as you can. Then slowly lower your left leg onto the bed. Relax your leg. Repeat the exercise with your right leg. Repeat this movement for 30 seconds if you can. Then rest for 30 seconds.

Bridging.

Lie on your back with your knees bent and feet shoulder-width apart. Keep your arms at your sides. Tighten the muscles in your abdomen and buttocks. Push through the heels of your feet and lift your buttocks as high as you comfortably can. Hold the position for five seconds if you can. Then slowly lower your buttocks back onto the bed.

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

Rolling Side to Side, Alternating.

Bend your right knee and place your right foot flat on the bed. With your right arm, reach across to the left bed rail and roll to your left side. Let your right knee fall to your bed, keeping your leg bent. This will keep your shoulders and hips pointing in the same direction, which protects your spine.

Let go of the bed rail. Raise your right knee off the bed and roll back onto your back. Lower your right leg. Relax. Repeat the exercise with your left arm and leg. Repeat this movement for 30 seconds if you can. Then rest for 30 seconds.

Clamshells.

If you have a urinary catheter attached to your thigh, be careful not to pull on it as you lift your leg up.

Lie on your side with your head and arms supported on pillows and your knees and ankles together. Bend your knees. Keeping your ankles together, slowly raise your top knee. Then slowly lower your knee and return to the starting position.

If you'd like to challenge yourself, let the heel of your top leg rise off your bottom foot, or straighten and raise your top leg.

Repeat this movement for 30 seconds if you can. Take a short rest if you need to. Then turn over to your other side. Repeat the exercise for 30 seconds if you can. Then rest for 30 seconds.

Total Body Stretch.

Lie on your back with your head and shoulders supported on pillows. Start with your arms at your sides. Slowly raise your arms forward and up over your head while you breathe in for 4 seconds. Point your toes down and tighten your thigh and buttocks muscles.

Hold your breath for 8 seconds if you can. Keep your arms on the pillow so they are near your ears. Keep your toes pointed and thigh and buttocks muscles tightened if you can.

Then breathe out through pursed lips, like you're blowing out candles, for 8 seconds as you slowly lower your arms and relax your muscles. Repeat three times if you can. Then rest for 30 seconds.

If you have any questions, contact a member of your healthcare team directly. If you're a patient at MSK and you need to reach a provider after 5 o'clock PM, during the weekend, or on a holiday, call 212-639-2000.