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Bed Rest Fitness

Keeping Fit Mentally and Physically While on Bed Rest

By Catherine Cram

Caution: Before trying any of these suggestions and exercises you must check with your health care provider to make sure it is safe for you to include these in your daily routine. If any of these activities cause increased contractions, bleeding or discomfort discontinue them and immediately contact your health care provider.

Gentle, daily stretching movements will help you prevent muscle tightness and pain and improve circulation. Start slowly and work up to five to 10 minutes of these exercises two to three times a day. Don't force any movements and remember to stop if they cause pain or discomfort. Remember to use your breathing to enhance these exercises. Exhale with the stretch and never hold your breath or bear down while doing any activity.

• Start with gentle circle movements at your ankles and wrists and slowly increase the diameter of the circle.
• Do the same exercise to help increase flexibility in your neck and shoulders. You can start with small head and shoulder circles, gradually increasing the size of the circle as you loosen up.
• Bring your chin down toward your chest slowly and hold for several seconds and then slowly lift back up. You can then stretch your neck to the side by bringing your ear toward your shoulder. Repeat on opposite side.
• Bend your elbows back and forth, then try lifting your whole arm up and down. You can include doing circles with your arms out to the side; start with small circles and gradually increase the diameter.
• While lying on your side or back, stretch your arms over your head and press your heels down doing a whole-body extension stretch.
• Place your hands on your shoulders and stretch your arms back and forward. Holding these stretches for several seconds is helpful.

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