Bed Exercises for the Elderly to Boost Flexibility & Mobility
As a caregiver, you want to do everything you can to help the senior in your life stay as fit and healthy as possible. Maintaining flexibility and mobility are two important aspects of health that can be overlooked. These two skills help older adults prevent injuries, reduce pain and stiffness, and support daily activities like walking and bending.
Seniors who already have limited mobility may find it difficult to participate in traditional exercise programs. Bed exercises offer a practical solution. Exercising from the safety and comfort of bed is an effective way to improve circulation, increase range of motion, and prevent muscle atrophy.
What Are Bed Exercises?
Bed exercises are movements that are meant to be done while lying down. With bed exercises, seniors don’t have to get up and down from a floor mat or worry about falling. Exercising in bed may sound too “easy” to be effective, but the method is ideal for those who already have limitations.
Bed exercises can be done in the morning after waking, before sleep, or at any convenient time during the day.
Warm-Up Stretching
Stretching helps improve blood flow and increases flexibility. It also prepares the muscles for more activity and can help prevent injury. Seniors with back pain, tension headaches, stress, or anxiety may especially benefit from gentle stretching. Hold the stretching positions 10 to 30 seconds and repeat each exercise three to five times, depending on the individual’s comfort level.
Shoulder Shrugs
Help your senior sit on the edge of the bed and direct them to lift their shoulders toward their ears. Hold the posture for a few seconds, then allow the shoulders to relax.
Head Rotation
Do head rotations while sitting on the edge of the bed. Start by dropping the chin to the chest. Next, slowly rotate the head in one direction and then the other as if drawing a circle on the wall with your nose. Remind your senior to move slowly and not to move their head in any position that causes pain.
Palm Stretches
Ask your loved one to place their palms together in a prayer position. They should slowly spread their elbows while keeping the palms of their hands pressed together. Hold the stretch, relax the hands, and repeat.
Knee-to-Chest Stretch
This stretch can help improve circulation in the lower half of the body. Ask the person to lie on their back without a pillow and bring one knee up toward their chest. Don’t worry if they can’t bring the knee all the way to their chest; only stretch to the person’s comfort level. Hold the stretch for several seconds and return to the starting position. Repeat the move with the other leg and continue with a few more repetitions as the person is able.
Balance and Strength Exercises
Many seniors struggle with maintaining their balance. Poor balance can lead to falls and other injuries. Most balance exercises are too challenging for older adults and can make them feel unsafe. Balance exercises done in bed eliminate any fears of falling over and may encourage nervous seniors to participate. Start with a low number of repetitions and build slowly.
Sit and Stand
This exercise is suitable for seniors who are strong enough to rise from a sit-to-stand position on their own. Stay close in case any assistance is needed. Direct your loved one to sit on the edge of the bed and stand up. Once they are stable in a standing position, they can sit back down.
Modified Stance Reaches
This is another exercise to perform while sitting on the edge of the bed. Sit up straight with feet close together. Reach forward with one hand. Return the arm to the neutral position and reach with the other hand. Alternate hands for several repetitions. Keep feet firmly on the floor and in a stable position while performing this exercise.
Hip Kick
Have your loved one lie on their back with their feet about shoulder-width apart. Extend one leg forward as if kicking a ball and return to a neutral position. Repeat the motion with the same leg, but kick toward the side while keeping the foot and leg straight. Repeat the kicks with the other leg.
Tips for Caregivers
Keeping your client or loved one safe is the number-one goal at all times. Check with the person’s doctor before starting any new exercise routine. Their healthcare professional will confirm if the exercises are safe and appropriate for that individual’s needs.
Any signs of pain, distress, dizziness, or excessive muscle fatigue are a warning to stop. Consult with the person’s healthcare provider or a physical therapist about modifying the exercise routine for maximum safety.
Some seniors feel fearful about physical activity. They may be worried about injury, or they may be living with pain and have resistance to trying new movements. Remind them that bed exercises have been approved by their doctor and that you’ll be present to help at all times.
Lastly, stay positive. Even a single repetition of a new exercise is worth celebrating. Making note of improvements, even small ones, may inspire them to keep trying. Logging the person’s progress can provide proof that they are getting stronger even when they don’t realize it.
If you or your family member is considering in-home care as part of a plan to age in place, contact Family Matters In-Home Care today for a free consultation. Our team is dedicated to supporting your family and helping older adults enjoy life in the comfort of their own home for as long as possible.
Some of the services offered by Family Matter In-Home Care include: Alzheimer’s & Dementia Care, Bed & Wheelchair Transfer Assistance, Companionship, Housekeeping & Meal Preparation, Personal Care, Recovery Care, and Transportation.
Serving the San Francisco Bay Area and Greater San Diego, Family Matter In-Home Care has offices throughout California.
