Easy Bed Exercises for Seniors

April 7, 2022

For seniors with limited mobility, bed exercises can be a great way to improve overall health and wellbeing. Additionally, stamina can become an issue as people age; exercising in bed provides a convenient, supportive resting area should fatigue set in.

In this blog post, we’ll discuss bed exercises that are easy to perform and provide a host of health benefits, including leg lifts, hand squeezes and stretches, bridges and hip thrusts, posterior pelvic tilts, shoulder shrugs and calf re-flexing. Stay healthy and active in your golden years by incorporating these exercises into your daily routine.

LEG LIFTS

Leg lifts increase muscle and flexibility in the hips, legs, core muscles and lower back. To do this exercise, lie flat on your back with both legs bent and feet flat on the bed. Keep your abdominal muscles pulled in so that you move only your legs. Lift one leg straight up towards the ceiling, hold for a few seconds, and then lower it back down, keeping the leg as straight as possible. Repeat with the other leg, then try both at the same time. If you’re struggling to keep your legs straight, bending slightly may make the movement easier.

HAND SQUEEZES AND STRETCHES

Hand squeezes and stretches help to improve hand strength and flexibility. To do this exercise, sit up in bed with your arms at your sides. Clasp your hands together and slowly stretch your arms up towards the ceiling. Hold for a few seconds and then release. Next, squeeze your hands together as tightly as you can and hold for a few seconds. Release and repeat.

BRIDGES/HIP THRUSTS

Bridges and hip thrusts strengthen the hips and glutes. To do this exercise, lie flat on your back with both legs bent and feet flat on the bed. Keep your abdominal muscles pulled in so that you move only your hips. Lift your buttocks off of the bed and hold for a few seconds. Then lower them back down. Repeat this motion several times.

Group of women lying on floor on mats doing bridging exercise to firm buttocks indoors in fitness club.

To do a bridge, lie flat on your back with feet flat on the bed, legs bent to 90 degrees, forming an A shape. Drive your heels into the bed, lift your torso and hips off of the bed. Hold for two seconds and then lower yourself back down.

POSTERIOR PELVIC TILTS

Posterior pelvic tilts are ideal for strengthening the lower back and glutes. To do this exercise, lie flat on your back with both legs bent and feet flat on the bed. Keep your abdominal muscles pulled in so that you move only your pelvis. Tilt your pelvis backwards until you feel a stretch in your lower back. Hold for a few seconds and then release. Repeat this motion several times.

SHOULDER SHRUGS

Shoulder shrugs develop the shoulders and neck muscles. To do this exercise, sit up in bed with your arms at your sides. Clasp your hands together and slowly stretch your arms up towards the ceiling. Hold for a few seconds and then release. Next, slowly shrug your shoulders up towards your ears and hold for a few seconds. Release and repeat.

CALF RE-FLEXING

Calf re-flexing is great for improving blood circulation in the feet and ankles. To do this exercise, sit up in bed with your legs outstretched. Flex your feet, turning the feet toward the body and hold for a few seconds. Release and repeat. Then, flex your feet the opposite directing, away from the body. Hold for a few seconds. Release and repeat.

These are just some of the many bed exercises that seniors can do to improve overall health and wellbeing. Incorporate these exercises into your daily routine as part of a healthy, active retirement.