Guys. I’m in love. These are some small, quick exercises for people who are bed-bound. It’s linked, but for anyone who doesn’t want to read it:
Hands, Shoulders, and Arms
Shrugging Shoulders
This exercise works best when it is done while sitting down. Shrug shoulders in a way that the shoulders reach the back of your head. It is best to repeat it 5 to 10 times a day.
Palm Stretching
To do this, open your palm and extend your fingers for a few seconds. Try to extend as much as you can until you feel a stretch. Now, touch your thumb with each finger individually. Repeat the same for both hands.
Arm Raises
A very simple exercise is to raise your left arm as high as you can above the head. After repeating it five times, repeat this five times with your right arm.
Now, raise your left arm again in front of you and then change your arm five times. These are called forward arm raises.
Now, for one of the best bed exercises for arms, raise your arm straight out to the side, this is called lateral arm raise. Do it one by one for each arm. If you have the strength, then do this for both arms at the same time.
Arm Crosses
For this, move your arms to the sides until you feel a minor stretch. Now, bring the arms closer to each other in a way that they pass each other in a cross.
Neck
Head Rotation
You can do this while sitting. You need to tilt your head to one side and then rotate it 360 degrees gradually. Repeat the exercise from one side and then repeat it in the reverse direction.
Head Turns
For this, you need to turn your head slowly from one extreme to another. Stretch your head in a way that you feel extreme tension on the side of the neck. Repeat this five times a day and increase the number of repetitions every few days.
Leg, Ankles, and Feet
Leg Rotation
To perform this, keep one of your legs still. Move the other leg to the outer side, a little away from the first leg. Bring it back again and repeat it for the same leg several times. Now, do the same for the other leg.
Ankle Rotation
For this one, extend your legs while sitting down or lying down. Now, raise your leg slightly above the surface. Rotate your ankles clockwise and anticlockwise. Do this at least five times each.
Toe Bends
While lying down, flex your toes when you point them. Stretch the toes outwards and then inwards, towards yourself.
Ankle Bends
Bend your toes in a way that they are pointing towards the ceiling and then backward.
Full Body
Hip Raises
To do this, you can lie down on your back and raise your lips slightly from the bed. You need to keep the hips in the air for a few seconds before you bring them down.
