BED LEVEL STRENGTHENING EXERCISES
Research shows that lying in bed makes your muscles weak and decreases your endurance.
Do these exercises while lying on your back in bed to improve your strength.
Perform exercises slowly and DO NOT HOLD YOUR BREATH.
Repeat exercises _______ times, 2-3 times each day.
If you have pain, stop the exercise and talk with your therapist.
Ankle Alphabet
• Slowly move your foot, spell out the letters of the alphabet.
• Repeat with other leg.
* If the alphabet is too hard, just point the foot up and then down.
Heel Slides
• Slide one heel up as far as you can.
• Return to start position.
• Repeat with other leg.
Lower Leg Lift (Short Arc Quads)
• With your leg bent, supported with a pillow, straighten your leg at the knee.
• Hold for 3-5 seconds
• Return to start position.
• Repeat with other leg.
Leg Out to the Side (Hip Abduction)
• Start with your legs together.
• Move leg out to the side, keeping your knee straight and toes pointed up.
• Return to start position.
• Repeat with other leg.
Knee Push Down (quad sets)
• Start with your leg straight.
• Tighten your thigh muscles, trying to push your knee down into the bed.
• Hold for 5 seconds and repeat.
• Repeat with the other leg.
Hip Squeeze (gluteal sets)
• With legs straight, squeeze buttocks together.
• Hold for 5 seconds and repeat.