{"id":927,"date":"2025-05-12T04:09:00","date_gmt":"2025-05-12T04:09:00","guid":{"rendered":"https:\/\/getfullcare.com\/exercises\/?p=927"},"modified":"2025-05-14T04:02:30","modified_gmt":"2025-05-14T04:02:30","slug":"gymnastics-in-bed-seven-exercises","status":"publish","type":"post","link":"https:\/\/getfullcare.com\/exercises\/gymnastics-in-bed-seven-exercises\/","title":{"rendered":"Gymnastics in bed: seven exercises"},"content":{"rendered":"\t\t
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Gymnastics in bed: seven exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Bedtime Exercises: Seven Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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You can also strengthen your muscles while lying on the mattress or sitting on the edge of the bed. We’ve compiled seven gentle yet effective exercises.
Practice three times a day and repeat each exercise ten times. Then take a short break and start again. A pleasant side effect of working in bed: improved blood circulation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Exercise #1 - Strengthens the thighs<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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  1. Lying on your back, legs extended.<\/li>
  2. Bend one knee, pulling your heel up, pulling it further toward your buttocks.<\/li>
  3. Stretch again. Switch sides<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    Exercise #2 - Strengthens the calf muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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    1. Lying on your back, legs extended.<\/li>
    2. First, extend both legs, then pull your toes inward.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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      Exercise #3 - Strengthens arms, deepens breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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      1. Lying on your back, arms along your body.<\/li>
      2. Raise both arms at the same time.<\/li>
      3. Inhale as you lift, exhale as you lower<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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        Exercise #4 - Strengthens the Arms and Core<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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        1. In an upright sitting position<\/li>
        2. Bend your arms at a right angle; Keep your upper arms close to your body. Thumbs pointing up.<\/li>
        3. Now do some chopping motions.<\/li>
        4. Increase your strength by doing this exercise with straight arms.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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          Exercise #5 - Strengthens the calf muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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          1. Sitting<\/li>
          2. Both feet are on the ground.<\/li>
          3. Lift both heels at the same time. Toes remain on the ground. Back again<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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            Exercise #6 - Strengthens the thigh muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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            1. Sitting<\/li>
            2. Both feet are on the ground.<\/li>
            3. Lift both heels at the same time. Toes remain on the ground. Back again<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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              Exercise #7 - Strengthens Upper Arms and Core Muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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              1. In an upright sitting position<\/li>
              2. Place your outstretched left arm on your right knee.<\/li>
              3. Then raise your outstretched arm diagonally upward.<\/li>
              4. Look at your hand.<\/li>
              5. First with your left hand, then with your right hand<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

                Gymnastics in bed: seven exercises Bedtime Exercises: Seven Exercises You can also strengthen your muscles while lying on the mattress or sitting on the edge of the bed. We’ve compiled seven gentle yet effective exercises.Practice three times a day and repeat each exercise ten times. Then take a short break and start again. A pleasant […]<\/p>\n","protected":false},"author":1,"featured_media":947,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[4,13],"tags":[],"class_list":["post-927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-energize-60","category-exercise-complexes-lying-down"],"blocksy_meta":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/posts\/927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/comments?post=927"}],"version-history":[{"count":77,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/posts\/927\/revisions"}],"predecessor-version":[{"id":1348,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/posts\/927\/revisions\/1348"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/media\/947"}],"wp:attachment":[{"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/media?parent=927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/categories?post=927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/tags?post=927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}