![[With Video] Lower-limb strength training for seniors that can be done in bed](https://i.ytimg.com/vi_webp/9ST7EEi4kFM/maxresdefault.webp)
[With Video] Lower-limb strength training for seniors that can be done in bed
As people get older, they tend to have fewer opportunities to move, and some find it difficult to walk due to issues like lower back or knee pain.
You might be wondering, “Are there any simple exercises I can do in bed?”
In this article, we’ll introduce lower-body exercises you can do while lying in bed.
To help you maintain a healthy body for as long as possible, try incorporating them little by little.
Since some exercises may not suit everyone, if you feel pain, please switch to a different one.
[With Video] Introducing Lower-Limb Strength Training for Seniors That Can Be Done in Bed (1–10)
Clamshell exercise while lying downNEW!
Strengthen your gluteus medius with a clamshell done lying down.
Lie on your side and bend your knees to 90 degrees.
Keeping your heels together so they don’t separate, open and close your knees.
Use the arm on the floor as a pillow under your head, and rest your other hand on your hip.
Be careful not to let your upper body tip backward.
Doing 10 reps on each side is effective.
Clamshells help stabilize your walking and also lift your hips.
They’re easy to do, so try doing them every day while watching TV.
Lying side leg raise exerciseNEW!
Strengthen your gluteus medius with side leg raises.
First, lie on your side and bend the knee of the bottom leg to 90 degrees.
Keep the top leg straight and lift and lower it straight up and down to open and close.
If your pelvis rotates, the effectiveness of the exercise decreases, so place a hand on your pelvis to keep it stable and focus on engaging the muscles on the side of your buttocks.
Be careful not to use your front thigh muscles.
It may feel tough until you get used to it, so start with a number of reps that’s manageable for you.
Iliopsoas stretch while lying downNEW!
A recommended iliopsoas stretch to do before daytime chores and activities or after a bath.
First, when stretching on your side, move while keeping in mind that you’re pushing your hips forward.
When stretching on your back, raise and lower one knee to alternately lengthen and shorten the muscle.
Place a hand on your glutes, and as you perform the lengthening movement, focus on whether the muscle is actually stretching—that’s the key point.
Be mindful of your breathing, relax, and take it slowly.
Iliopsoas Walking ExerciseNEW!
Here’s an iliopsoas walking exercise you can do even if actual walking is difficult.
First, lie on your back.
Then draw one knee toward your chest, and, imagining you’re walking on the ceiling, extend your leg straight up.
Slowly lower it back down as is.
The key is to lower it slowly—if you drop it quickly because it’s hard, you won’t get the full benefit.
Also, inhale through your nose and exhale through your mouth as you lower your leg.
By continuing this exercise, you can master a hip-centered walking pattern and reduce the strain on your knees and ankles.
Five-minute exercises you can do while lying downNEW!
When you feel knee pain, you might think you shouldn’t move, but walking can sometimes make the pain worse.
That’s why I recommend this exercise you can do while lying down.
Lie on your back, bend your knees, open them, and alternately let each knee drop to the side.
Next, bring the soles of your feet together and move your knees up and down rhythmically.
You can also reduce the strain on your knees by stretching the backs of your knees and your glute muscles, and by making hip-circling movements.
It only takes about five minutes, so try to do it every day within a comfortable range.
Pelvic floor muscle training performed while lying proneNEW!
This is a simple muscle-strengthening exercise done while lying face down.
Continuing this movement helps stabilize the pelvis and hip joints and strengthens the pelvic floor muscles.
Training the pelvic floor can help prevent urine leakage, relieve lower back pain, and ease PMS.
First, lie face down and bend both knees to 90 degrees.
Then bring your heels together and apart.
Key points: relax your body, and when closing your legs, engage your inner thighs and your pelvic floor.
Aim to do 10 reps every day.
Pelvic floor stretch with a towelNEW!
This is an exercise that makes it easier to feel where your pelvic floor muscles are and to focus on contracting and relaxing them—simply by sitting in a chair and placing a folded towel under your buttocks or between your knees.
As shown in this video, the sensation of the towel helps you understand “where to apply force,” so you can do it while watching TV or in small moments throughout your day.
Slowly tightening and releasing in sync with your breathing helps the muscles engage more easily, and as you continue, you may feel your pelvic floor strength improve.
Because it just involves sitting, it’s easy to keep up without strain and may also help improve your quality of daily life.
