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?
- [With Video] Lower-limb strength training for seniors that can be done in bed
- [For Seniors] Easy and Fun Core Training
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- Back-strengthening exercises for seniors: easy routines suitable for women
- [For Seniors] DIY Hand Rehabilitation Tools to Strengthen Fingertips: A Collection of Handmade Ideas
- [For Seniors] Recommended Muscle Training Gear. Simple and Easy
[For Seniors] Do-It-Lying-Down! Strength Training (1–10)
Leg strength exercises using a resistance tube
This is a training exercise to strengthen your leg muscles using a resistance band looped around your legs! Place the band around both ankles to bring them together, and lie on your back.
Keeping your knees straight and your toes pointed upward, slowly raise one leg to about 45 degrees, then lower it at the same speed.
Do the same with the other leg.
From the same position, you can also strengthen your glutes by opening your legs to the sides to stretch the band.
To target your calves, hook the band under one foot, hold both ends with your hands, lie down, and flex and extend your leg.
Resistance bands can be incorporated into many different exercises, so give them a try!
Back muscle training and stretching
You can even train your back muscles—essential for maintaining posture and core stability—while lying down! Lie on your stomach with your hands placed under your chin, then extend one arm forward.
From that position, raise and lower the extended arm to stimulate your back muscles.
If you move while tracking your hand with your eyes, you’ll also strengthen the muscles at the back of your neck, making it even more effective for posture maintenance.
Keeping both hands under your chin and lifting your upper body, or raising and lowering your legs while lying face down, are also effective for the back.
Let’s train your back with a variety of exercises.
4 easy lazy lying-down muscle exercises
Here are four easy exercises you can do while lying down, each in just 20 seconds! 1) While lying on your back, raise and lower your legs alternately.
2) Open your legs to the sides alternately, left and right.
3) With your knees bent and feet planted, raise and lower your hips.
4) Lift both feet slightly off the floor and open and close them at the same time.
Do each exercise for 20 seconds with short intervals in between.
Of course, feel free to shorten the time or do just one exercise—what matters is adjusting it to a level that’s comfortable for you.
Give it a try on days when the weather keeps you indoors!
[For Seniors] Strength Training You Can Do While Lying Down (11–20)
Iliopsoas training
This is a training exercise to strengthen the iliopsoas, an important inner muscle that connects the upper and lower body.
Lie on your back and place your hands on your stomach.
Make sure your lower back is pressed firmly against the floor, as a gap between your lower back and the floor can cause back pain.
From this position, lift your right leg, touch your right heel to your left knee, and return.
Do the same on the left side.
Another effective core-strengthening move is to start with your knees bent and lift your legs as if bringing your knees closer to your body.
These exercises can help prevent unsteadiness while walking and may also improve sensitivity to cold.
Try incorporating them into your daily training routine.
Fall prevention exercises
These are effective exercises you can do while lying down to prevent falls! Lying on your back, move your ankles up and down through a large range of motion to activate your shin muscles.
Next, alternately pull each knee toward your chest and hug it in, moving your hip joints through a large range as well.
With one knee bent, raise and lower the other straightened leg to strengthen the front thigh muscles.
If you bend both knees, plant your hands firmly on the bed or mat, and lift your hips, you can also work your glute muscles.
Take breaks as needed and gradually get your body used to the movements, starting with a small number of repetitions.
Easy! Leg Strength-Building Exercises
This is a leg-strengthening exercise you can do while lying down! Lie on your back with one knee bent and the other leg fully extended.
From there, slowly raise and lower the extended leg.
It’s important to be mindful of your breathing—exhale as you move, and make the motion as large as possible within a pain-free, comfortable range.
This exercise targets the quadriceps at the front of the thigh, which are crucial for standing up and walking.
Keep training steadily with this low-impact exercise so you can continue to walk strong for years to come.
Bowel-movement exercises you can do while lying down
As we age, we tend to become constipated due to reduced bowel peristalsis from lack of exercise and simply eating smaller amounts.
Let’s improve that uncomfortable constipation with exercises you can do easily while lying down! Start by lying on your back, placing your hands on your abdomen, and practicing diaphragmatic breathing: inhale through your nose and exhale through your mouth.
If your belly expands as you inhale, you’re doing it right.
Once you’ve mastered the breathing, do exercises that stimulate the abdominal area, such as sit-ups with your knees bent and head lifted, or hugging both bent knees to your chest.
Finish by calming your breath again with diaphragmatic breathing.