[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.
- For Seniors: Strength Training You Can Do While Lying Down
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Recommended Easy Strength Training
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Walking Training: Simple, Easy-to-Do Ideas
- [For Seniors] Recommended Muscle Training Gear. Simple and Easy
[With Video] Introducing Lower-Limb Strength Training for Seniors That Can Be Done in Bed (1–10)
prone leg raise
The prone leg raise is a lower-body strength exercise you can easily do in bed.
All you do is lie on your stomach and lift your legs, so it’s recommended even for people with lower back or knee pain.
If you keep your back straight as you do it, you can also strengthen the muscles in your lower back and upper back.
As your core gets stronger, your posture will improve, too.
But don’t push yourself.
If you feel pain, stop right away.
It’s important to maintain proper form, so start gradually within a comfortable range.
You may find your posture improving and your movements becoming easier in daily life.
If you keep at it in a way that suits your condition and enjoy it, you’ll surely feel the benefits!
Toe exercises
Let me introduce a toe exercise! It’s an easy routine you can do even in bed.
Since you can perform it while sitting or lying down, it’s safe for people with back or knee pain.
All you do is repeatedly use your toes to slowly lift from your toes to your heels.
This can strengthen your calf muscles and is also expected to improve stability around the ankles.
It may also help reduce the risk of falls.
If you feel pain or discomfort, stop immediately.
Continuing at a pace that matches your condition and ability will help you maintain your health.
both-leg raise exercise
The “double-leg raise” is an effective lower-limb strength exercise you can do in bed.
By slowly lifting both legs from a supine position, you can strengthen the thigh and calf muscles.
It’s especially useful for improving lower-body strength without placing stress on the knees or ankles.
Lifting slowly provides solid stimulation to the muscles, making the training more effective.
However, it’s important not to overdo it.
If you feel pain or discomfort, stop immediately and pay attention to your form to reduce the risk of injury.
Adjust the exercise to your condition and ability, and it can help you maintain a healthy lifestyle.
[With video] Introducing lower-limb strength training for seniors that can be done in bed (11–20)
Lower back stretch
Lower back stretches are easy to incorporate into daily life and very effective.
They seem helpful when standing up from a seated position and for preventing being bedridden.
The movement of lifting both legs while hugging them with your arms is ideal for strengthening the lower limbs.
Because it can be done in bed, older adults can train safely.
By increasing muscle strength, walking and standing up in daily life become easier, and it also leads to improvements in balance and posture.
Do these exercises regularly to maintain muscle strength, prevent decline, and lead a healthy life.
However, it’s important to take it slow and avoid overexertion.
Pavé setting
Do you know a simple exercise called patella setting? It’s great for strengthening the muscles around the knee.
You can do it safely on a bed, so you can train gently according to your condition.
Just use a towel or cushion and press for a few seconds—that’s all.
It can improve knee stability and may make walking and standing up easier.
If you feel pain, don’t push yourself and switch to another exercise.
If you keep at it little by little, you should start to feel the benefits.
Let’s do our best together!
Iliopsoas training
Iliopsoas training is easy to do in bed, so I recommend it.
From a position with both knees slightly bent, simply lift one leg slowly to strengthen the muscles around your lower back.
It helps improve posture and increases lumbar stability, which can also prevent a hunched back and unsteadiness.
This reduces the risk of falls and helps you go about daily life more safely.
If you feel pain, don’t push yourself—switch to another exercise.
By continuing slowly and steadily, you can maintain a healthy body for a long time.
Let’s keep it up together!
Foot massage
Let me introduce some foot-relaxation exercises! They’re easy to do while seated, so you can even try them on your bed.
First, try curling your toes.
This helps improve ankle flexibility and can lead to better walking.
Next, pull your foot up toward your abdomen and then extend it.
This increases flexibility throughout the lower limbs and makes everyday movements smoother.
If you feel any pain, don’t push yourself—switch to another exercise.
By continuing little by little, you can maintain a healthy body.
Let’s do our best together!