What Exercise Can I Do While Stuck in Bed?

Got any good ideas for workouts for when you are bed-bound once in a while? Cynthia Jean

The most effective exercises to do while bedfast, are called isometrics. These exercises do not involve movement, yet they challenge the muscle tissues. Isometric exercises can be used on every muscle in the body.

An example of an isometric exercise is to tighten your stomach. Do this by pulling the belly button towards the spine. It’s the same feeling as if you were trying to squeeze into a tight pair of pants. Hold this contraction for a count of two, then release & tighten again. Repeat for eight to ten repetitions.

To strengthen the glutes, while lying on your back, tighten the muscles in your behind as if you were trying to lift your hips off the bed. Hold this contraction for a count of two, then release & tighten again. Repeat for repetitions.

Begin strengthening the arms by holding both h&s in a fist. Tighten these fists while also tightening the muscles in the arms. Hold for a count of two, then release & tighten again. Repeat for repetitions.
To strengthen the upper legs, straighten the legs out onto the bed. Tighten the muscles in your upper legs as if you were trying to pull your kneecaps towards your hips. Hold this contraction for a count of two, then release & tighten again. Repeat for repetitions.

An exercise for the lower legs involves tightening the muscles in the calves. If you need help identifying that muscle, point your toes. The muscle on the back of the lower leg that tightens when you point your toes is the one that you’re going to tighten on your own. Hold the contraction for a count of two, then release & tighten again. Repeat for repetitions.

The muscles of the back can be strengthened by tightening the area between the shoulder blades. Contract those muscles as if you were trying to touch your shoulder blades to each other. Hold for a count of two, release & then tighten again. Repeat for repetitions.

The chest is easier to focus on if the arms are extended towards the ceiling. Contract the chest as if you are trying to touch your elbows to each other. Hold this contraction for a count of two, release & then tighten again. Repeat for repetitions.

Begin with one set of the above exercises & gradually work up to three sets. These can be done all at once, or at separate times throughout the day. As you feel strength gains, add more repetitions or increase the intensity of your contractions.

Lisa M. Wolfe is a fitness trainer & author. Lisa has spent the past eighteen years in the fitness industry & has had the opportunity to work in various aspects of the field.  Her experience includes working with children, cardiac rehabilitation, group exercise; strength, kickboxing, yoga, water aerobics, circuit training, author of six fitness books, personal training, author of instructor’s courses, workout video personality, owning her own gym, & martial arts instruction. Visit her web site at  www.lisamwolfe.com.