Beginner Bed Exercises

Beginner Bed Exercises.

This video shows how to do beginner 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 by 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.

Ankle Circles.

You can do this exercise with both feet at the same time. First, rotate your ankles to the right. Try to draw as wide a circle as you can with your toes. Continue for 15 seconds. Then rotate your ankles to the left for 15 seconds. Then, rest for 30 seconds.

Quadriceps Sets.

Push the back of your right knee down into the bed while tightening the muscles on the top of your thigh. Hold this position and count out loud to 3. 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.

Heel Slides.

Breathe in and gently slide your heel as close to your buttocks as you can without being uncomfortable. Then, breathe out and gently slide your heel away from your buttocks until your knee is resting on the bed. Repeat with your other leg. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Buttocks Squeezes.

Straighten your legs as much as you can. Squeeze your buttocks together tightly and count out loud to 3. Then, relax. Repeat this movement for 30 seconds if you can. Then, rest for 30 seconds.

Crossbody Reach.

Start with your knees bent. Bend your right elbow. Then, turn your head and reach across your body to the left as far as you comfortably can. Return your right arm to your right side. Repeat with your left arm.

Repeat this movement for 30 seconds if you can. Rest before you repeat this exercise. Then, rest for 30 seconds.

Diaphragmatic Breathing.

Straighten your knees. Place one or both of your hands over your abdomen. Breathe in slowly and deeply through your nose. Your abdomen should rise, but your upper chest should stay still and relaxed.

Breathe out slowly through pursed lips, like you're blowing out candles. As you breathe out, slowly and gently pull your abdomen toward your spine. Repeat this movement for 30 seconds 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.