Upper Body Exercises On Your Bed for Seniors

Are you bedridden because of an illness and want to be able to get up to sit, stand up and walk again? If you do, then you need to watch this video.

Studies show that your muscles will Start to atrophy and get weak 20 to 30% after only one week of being bedridden. The more that you stay in bed, the faster your muscle will waste away. So it is very important for you to start doing exercises immediately after your physician has cleared you to start moving in when your vital signs are stable.

In this video we will start with upper body exercises that we can do while still being bedridden in preparation for us to be able to get up to a sitting position and eventually start standing and walking.

First exercise is head turning. This is important because we need to turn our buddy to side lying first in order to get up easier. When your head turns it is easier for the body to follow. Let’s turn our head side to side 10 times.

Second exercise is trunk twisting. Put your hands together and keep your arm straight.
If you have a stroke, keeping your hands together will allow you to support the weaker arm with your stronger arm. Try to bring both arms side to side 10x.

Third exercise is bed angel. This is a modification of your snow angel. You just slide your arms on your bed keeping your arm straight up to your shoulder level. Keep your palms facing up. Do this 10 times.

Next exercise is elbow bending. This is necessary so that we are able to pull ourselves up using our arms. Just bend your elbow 10 times. If that is too easy try using your extra pillow as your weights.

Fifth exercise is elbow to the bed. This will strengthen your back. This is necessary so that you are eventually able to maintain good balance when we start to set up at the edge of the bed. Just push your elbow towards the bed with your arms bent. Do this 10 times.

Sixth exercise is triceps extension.
Bend your arms with your elbows pointing up towards the ceiling and your hands close to your ears. Keep your elbows in place and don’t move it. Bring your hands towards the ceiling. Then back again close to your ears or top of your head 10 times. You can use your pillow again as weights for this.

Last upper body exercise is modified crunches. Bend your arm from the elbow just like the fifth exercise which was elbow to bed. But this time your your elbow will just be for support. Try to bring yourself up using your core or abdominals and do not tuck your chin. Instead, point it up and bring it towards the direction of the ceiling. Do this 10 times.

Try to do this at least 2 to 3 times a week with a day of rest in between. So it will be on alternate days.
#bedexercises
#occupationaltherapy
#bedmobility
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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[soniarivera]

I go to the senior center 3x per week for exercises that are done either seated or standing. I have started doing your bed exercises every other day. I'm so happy that I found your channel. Thank you. 😊

[waterflower]

This is so helpful omg 😭. I have been sedentary for so long. I have been trying to exercise, but being on the treadmill or elliptical always seems to trigger the worst fatigue ever and I'm left bedridden for weeks. And in pain. These exercises are simple yet effective, targeting muscles I didn't know needed to be strengthened. Thank you so much for your videos. ❤ You're a whole blessing 🥰

[katleengeeal]

You are a life saver. Im a caregiver for my grandma and her dementia is making it hard for her to sleep at night. This video gets her distracted and tired. Thank you so much. Keep em coming!

[jeanettes]

I LOVE how, before each exercise, he always gives a brief explanation on WHAT specific muscles are being targeted and WHY they are important. It is so very helpful!

[REXraptorv_YT]

Thanx you are awesome. Your exercises helps me alot😊

[kayleen]

After ankle surgery, mostly rest and non weightbearing, so lots of being in bed. Loseing muscles not just in the bad ankle leg but all over. Dr.did not provide much info about this. Hopefully can start physical therapy in a month. I need to do something on my own. Thank you.

[bryannab]

I was bedridden for 3 months with a mystery illness a few years ago. I wish I had found this sooner! I'm relatively able-bodied now, but these exercises are great for when I'm having rough days and want to keep active.

[JulianOwens]

Garrison thank you for videos yesterday I celebrate 2 years since my truck I really appreciate all the hard work you've done on videos I really come my left arm help you've done an amazing job and helping people having me like this truck like me I hope this time progresses my left arm left hand your steps have really improved my left hand thanks thank you very much sorry for any grammar mistakes

[daphnerodriguez]

LOVELY, THANKS YOU GOODNESS 🌟 DAPHNE COTTON ALWAYS 💜

[singpraise]

Thank you for encouraging
words of wisdom
Consistency is the key♥️
And never give up
Your channel is very much a blessing

No straight leg stretches possible yet
I repeat the exercises i can do and am gaining upper body muscle
Need leg strength
Any suggestions
(Lung sickness 3 mon before finding channel)
Diag with ms etc years ago
Feels so good to experience
Circulation again

[kiranvinay-twep]

Thanks a lot and as you said these are bed excercises any other excercises please

[russellperry]

You are doing an awesome job, very helpful

[wendyhannan]

I’m a new subscriber, so glad I came across your videos. Thank you 🙏 I’m watching from Australia 🙏

[jeannelamel]

Thank You! That Last One Was Hard! First Day With You! Much Appreciated🎁3 Or 4 Day's A Week

[deeb.]

thanks so much and God bless u more... we tried your lower body routine on my mother, doing well!! Now we're going to do this, i hope it works for her back aches

[vnshenoy]

Thanks for the informative videos, been very interesting and helpful.

[kiranvinay-twep]

Thanks a lot mate and by the way any excercises for hand fingers as well and some leg exercises which can be done by self please 😢

[kiranvinay-twep]

Thanks a lot and as you said at the end at 11:16these are the bed excercises, could you please tell me some non bed excercises please 😊🫂🤝

[irmamorris]

Thank you for sharing i feel alive again🎉🎉🎉

[GtrGrlGreen]

How many reps should we do? Always 10 each? I am mostly bedridden. When I’m unable to walk or stand for any length of time, I have to lay down. Your videos are helping me regain some strength. Thank you! ❤