For Seniors: Strength Training You Can Do While Lying Down
Here is an introduction to strength training that older adults can do while lying down.
I believe many care facilities incorporate exercise and physical activity.
Exercises done lying down are safe for older adults and make it easier to move their bodies.
We’ve gathered simple exercises that can be done on a mat or futon.
You can even train while lying down with exercises that build leg strength and stimulate the muscles around the lower back to help relieve back pain.
As we age, our physical strength declines and everyday movements become slower.
For example, if there’s something on the floor and you can’t avoid it, you might fall and suffer an injury or fracture, which could lead to being bedridden and hospitalized.
Why not try building strength at a comfortable pace for older adults with exercises you can do while lying down?
[For Seniors] Do-It-Lying-Down! Strength Training (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.
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 exercises while lying down (2): Side-lying positionNEW!
This is a training method that makes it easier to stabilize your body and sense your muscles.
First, lie on your side and bend your knees toward your abdomen to create a relaxed position.
While applying gentle resistance with your hand, try consciously tightening your anus and lower abdomen with a firm “squeeze” as you slowly exhale.
The pelvic floor muscles form the base of the pelvis, supporting the internal organs and playing an important role in urination and defecation.
Repeating these intentional contractions can be expected to enhance their function.
As you inhale, relax the effort, and repeat the same movement about 10 times on each side; your inner thighs and deep abdominal muscles will work together, helping to stabilize your core.
Pelvic floor exercises you can do lying down for 5 minutes every dayNEW!
This is a low-impact workout that’s easy to start.
First, lie on your back, bend both knees, and keep them together.
Tighten your anal muscles firmly and hold for 10 seconds.
After 10 seconds, spread your feet to shoulder width, lift your hips, and hold steadily for 5 seconds.
Then, as you inhale, slowly relax and return to the starting position.
Training on your back helps your body relax and makes it easier to understand how to engage your muscles, so you can easily keep it up for short sessions before bed or right after you wake up.
There’s also a method on all fours introduced here, so try incorporating it at your own pace without overexerting yourself.
Yoga to Strengthen the Pelvic Floor MusclesNEW!
Let’s strengthen the pelvic floor with simple yoga.
It can help with urinary leakage, pelvic alignment, and reducing a bloated lower belly.
In the first half, lie on your back, bend your knees and open/close them, and move your extended legs up and down.
In the second half, sit with your knees up and open them wide to each side.
Next, cross both legs and fold your upper body forward.
Finish with Child’s Pose to release the lower back and spine.
Since it’s yoga, be mindful of your breathing throughout.
One set takes about 8 minutes.