Simple Bed Exercises to Stretch, Strengthen and Move

Hi Painnihilators!

I hope everyone is practicing successful social distancing and staying hunkered down at home! I pray that all are safe and healthy.

I have continued to treat patients at my place of work being that physical therapy is an ESSENTIAL business. Shout out to all Integrity Rehab Employees in the Central Texas Region that stay dedicated to their patients!

We are not only ESSENTIAL but NECESSARY.

I am so proud to continue to help people have less pain and continue that goal of increasing activity.

As COVID-19 continues to escalate here in the United States and all over the world, it is important for all of us to keep up our physical activity. There are so many endless positives to physical activity. Stagnancy will only proliferate depression and increase pain.

Movement is the GOLD lubricant for all of our joints!

I also have very exciting news to share.

I am now providing Digital Q&A sessions online to anyone and everyone around the world!

This would be a 15-minute session that allows for general questions pertaining to pain throughout the entire body, urinary leakage, bowel dysfunction, pregnancy pain, and bladder pain (to name a few). I will be able to provide resources to point you in the right direction toward feeling better.

Here is the link on the myPFM (pelvic floor muscles) website.

And a quick shout out to the myPFM website, which is an outstanding website for all things pertaining to the pelvic floor.

This blog post outlines 10 simple bed exercises to do daily that greatly help with chest expansion, upper back and lower back mobility, as well as, hip range of motion.

These exercises are for all ages!

Please check out the YouTube Video below and subscribe to my channel!

1. Diaphragmatic Breathing

This has many benefits including increased lung expansion, calming mechanisms, central nervous system quieting, reduction of anxiety, pain reducer, releaser of fascial restrictions in the abdominal/chest region.

Lie on your back with your knees bent or straight.
Place one hand on your upper chest and one hand on your belly.

Inhale with your nose, exhale through your mouth. Do this partly deeply, not maximally deeply or you will fatigue quickly.
Expand BOTH regions at the SAME time up toward the ceiling.

Repeat slowly for up to 10 breaths.

2. Pelvic Tilt

This exercise is important because it separates your low back from your hips. As we age or have increased pain it essentially fuses these two large joints together in symmetrical movement. They need to be able to dissociate and move separately. It also stretches the teeny tiny muscles between the vertebrae.

Lie on your back with your knees bent and your feet flat.
Most will start with your low back in its natural position which will feel like it is flat. It actually is slightly arched AWAY from the mattress.
Visualize your tailbone pointing in the direction toward your feet. Take your

Scoop tailbone up toward ceiling, flatten low back down into bed.

tailbone and SCOOP it toward the ceiling.
This will flatten your low back into the bed WITHOUT lifting your buttocks off the mattress.
Move in a gentle rocking motion WITHOUT tightening your belly muscles. Yes! Keep your belly soft and jiggly throughout this whole exercise.

Repeat for 2-3 minutes total.

3. Knee Rock

This is a great go-to exercise for anyone with stiffness in the morning, elevated pain levels, and hip muscle tightness.

Lie on your back with your knees bent and feet flat on the bed.
Gently rock your knees back and forth.
It is ok if you are only able to move 1 inch to the right and left. Start SMALL and progress as tolerated.

Repeat for 2-3 minutes total.

4. Leg Raise with Ankle Pump

Not only does this exercise help with hip and upper leg strength, but it is also a nice functional stretch for your calf and hamstring muscles.

Lie on your back with one leg straight and one knee bent.
Tighten your tummy muscles up prior to lifting your straight leg up off the bed.
Make the exercise more dynamic by adding movement to your ankle. Pump your foot up and down.

Start with doing 5 on each leg. Progress to tolerating 3 sets of 10.

5. Hip Rotator Rocking

This is a great go-to exercise for anyone with stiffness in the morning, elevated pain levels, and hip muscle tightness.

Lie on your back with your knees straight.
Gently rock your toes inward and outward in a nice rhythmical motion.
Your knees stay straight.

Repeat for 2-3 minutes.

6. Open Book

Beneficial for shoulder and chest tightness, this exercise increases thoracic and rib mobility.

Lie on your side with your knees bent or straight, whichever is more comfortable.
Have both arms straight out in front of you, shoulder height with palms facing each other.
Raise your top hand up toward the ceiling and allow your arm to fall back onto the bed.
Keep your eyes and head facing your hand.
Can add a deep breath as the arm is raising up.

Repeat 5-10 times.

7. Open Book Circle

Beneficial for shoulder and chest tightness, this exercise increases thoracic and rib mobility.

Follow the directions from the open book exercise above.
Change the top arm movement into a large circular motion.
Keep your elbow relaxed throughout the exercise.
Keep your eyes and head facing your hand for a more added stretch.

Repeat 5 times in both circular directions.

8. Modified Hip Plank

If you CANNOT do a darn side plank, this modified version is great to get you activating your obliques and core stabilizers.

Lie on your side with your arm between the bed and your body bent 90 degrees with the upper arm in line with your body.
Your shoulders, hips, and knees are in line with each other.
While pushing your elbow into the bed, lift your hips off the bed. Keep hips in line with each other.

Repeat 5 times, hold for 10 seconds.

9. Clamshells with overpressure

This is a golden hip strengthening exercise. You can also place up to 2 pillows between your knees if it initially feels too difficult.

This exercise has 2 steps. The first step is just the clamshell.

Lie on your side with your feet, hips, and shoulders in one line. The knees are bent about 45 degrees with the knees in front of your body.
Lean your top hip and shoulder forward. This may feel sloppy but that is ok!
Raise your top knee up toward the ceiling. Raise about 3-4 inches high, if you can.

Repeat 10-15 times and hold for 3-5 seconds.

Raise your knee up and let it fall behind your hips to allow for a nice hip opener.
You can add over pressure with your hand on your inner thigh and take a deep breath in and out.

Repeat 3 times.

10. Chest Opener with Towel Roll

For all you sitters out there, this exercise is a great way to get your chest to open up more. I like the way this exercise is a great functional stretch for your pects but also a scapular strengthener.

Roll up 2 towels together, if you do not have a foam roller to use at home.
Lie on the towels longwise and have your arms open wide to lie on the bed with your palms up toward the ceiling.
Bend both elbows about 45 degrees.
You will sweep your arms up and down 2 inches up and down to model a “Snow angel” motion but with your elbows bent.
Your goal is to have your elbows and hands flat against the bed.
Squeeze your shoulder blades around the towel rolls as your arms lower down.

Repeat 20 times.

You can also lie with your arms straight with your palms up taking 3-5 deep breathes. Do not lie for longer than 2 minutes.

Simple Bed Exercises to Stretch, Strengthen and Move