{"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<div data-elementor-type=\"wp-post\" data-elementor-id=\"927\" class=\"elementor elementor-927\">\n\t\t\t\t<div class=\"elementor-element elementor-element-610748ef e-con-full e-flex e-con e-parent\" data-id=\"610748ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-37530250 e-flex e-con-boxed e-con e-child\" data-id=\"37530250\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6d6d9a6d e-con-full e-flex e-con e-child\" data-id=\"6d6d9a6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65279107 elementor-widget elementor-widget-image\" data-id=\"65279107\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-seven-exercises-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-947\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-seven-exercises-1-1024x683.jpg 1024w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-seven-exercises-1-300x200.jpg 300w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-seven-exercises-1-768x512.jpg 768w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-seven-exercises-1.jpg 1380w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-10a02f93 e-con-full e-flex e-con e-child\" data-id=\"10a02f93\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-760cd5cb elementor-widget elementor-widget-heading\" data-id=\"760cd5cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">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<div class=\"elementor-element elementor-element-2d886870 e-flex e-con-boxed e-con e-child\" data-id=\"2d886870\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-18209b6b e-con-full e-flex e-con e-child\" data-id=\"18209b6b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6e851a68 e-con-full e-flex e-con e-child\" data-id=\"6e851a68\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e0eec43 elementor-widget elementor-widget-heading\" data-id=\"3e0eec43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bedtime Exercises: Seven Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5544a298 elementor-widget elementor-widget-text-editor\" data-id=\"5544a298\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>You can also strengthen your muscles while lying on the mattress or sitting on the edge of the bed. We&#8217;ve compiled seven gentle yet effective exercises.<br \/>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<div class=\"elementor-element elementor-element-3da8720e e-con-full e-flex e-con e-child\" data-id=\"3da8720e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a20b8ee elementor-widget elementor-widget-image\" data-id=\"a20b8ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"820\" height=\"380\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed.jpg\" class=\"attachment-full size-full wp-image-968\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed.jpg 820w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-300x139.jpg 300w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-768x356.jpg 768w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4c7562d2 e-con-full e-flex e-con e-child\" data-id=\"4c7562d2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-2a04fb9a e-con-full e-flex e-con e-child\" data-id=\"2a04fb9a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2244c22 elementor-widget elementor-widget-text-editor\" data-id=\"2244c22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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<div class=\"elementor-element elementor-element-4d75ff21 e-con-full e-flex e-con e-child\" data-id=\"4d75ff21\" data-element_type=\"container\" data-e-type=\"container\" id=\"backache\">\n\t\t<div class=\"elementor-element elementor-element-3aa68754 e-con-full e-flex e-con e-child\" data-id=\"3aa68754\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-27213a92 e-con-full e-flex e-con e-child\" data-id=\"27213a92\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-97fe565 elementor-widget elementor-widget-image\" data-id=\"97fe565\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-1.jpg\" class=\"attachment-full size-full wp-image-958\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-1.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-1-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-36b6cf6b e-con-full e-flex e-con e-child\" data-id=\"36b6cf6b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-418815e4 elementor-widget elementor-widget-heading\" data-id=\"418815e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #1 - Strengthens the thighs<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-765b7a6 elementor-widget elementor-widget-text-editor\" data-id=\"765b7a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Lying on your back, legs extended.<\/li><li>Bend one knee, pulling your heel up, pulling it further toward your buttocks.<\/li><li>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<div class=\"elementor-element elementor-element-ec7a8ce e-con-full e-flex e-con e-child\" data-id=\"ec7a8ce\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-3087464 e-con-full e-flex e-con e-child\" data-id=\"3087464\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce82401 elementor-widget elementor-widget-heading\" data-id=\"ce82401\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #2 - Strengthens the calf muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29d04ba elementor-widget elementor-widget-text-editor\" data-id=\"29d04ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Lying on your back, legs extended.<\/li><li>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<div class=\"elementor-element elementor-element-e15f09a e-con-full e-flex e-con e-child\" data-id=\"e15f09a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f01135f elementor-widget elementor-widget-image\" data-id=\"f01135f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-2.jpg\" class=\"attachment-full size-full wp-image-982\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-2.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-2-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-685f5e5 e-con-full e-flex e-con e-child\" data-id=\"685f5e5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1bce977 e-con-full e-flex e-con e-child\" data-id=\"1bce977\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a959aec elementor-widget elementor-widget-image\" data-id=\"a959aec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-3.jpg\" class=\"attachment-full size-full wp-image-989\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-3.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-3-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-48cbd81 e-con-full e-flex e-con e-child\" data-id=\"48cbd81\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b0266f elementor-widget elementor-widget-heading\" data-id=\"5b0266f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #3 - Strengthens arms, deepens breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0da93a elementor-widget elementor-widget-text-editor\" data-id=\"d0da93a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Lying on your back, arms along your body.<\/li><li>Raise both arms at the same time.<\/li><li>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<div class=\"elementor-element elementor-element-d4fa1db e-con-full e-flex e-con e-child\" data-id=\"d4fa1db\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-18f903a e-con-full e-flex e-con e-child\" data-id=\"18f903a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8cdddbe elementor-widget elementor-widget-heading\" data-id=\"8cdddbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #4 - Strengthens the Arms and Core<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63f84be elementor-widget elementor-widget-text-editor\" data-id=\"63f84be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>In an upright sitting position<\/li><li>Bend your arms at a right angle; Keep your upper arms close to your body. Thumbs pointing up.<\/li><li>Now do some chopping motions.<\/li><li>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<div class=\"elementor-element elementor-element-ae707f5 e-con-full e-flex e-con e-child\" data-id=\"ae707f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66b42e3 elementor-widget elementor-widget-image\" data-id=\"66b42e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-4.jpg\" class=\"attachment-full size-full wp-image-996\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-4.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-4-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-adb22ae e-con-full e-flex e-con e-child\" data-id=\"adb22ae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1304139 e-con-full e-flex e-con e-child\" data-id=\"1304139\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92f3c8f elementor-widget elementor-widget-image\" data-id=\"92f3c8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-5.jpg\" class=\"attachment-full size-full wp-image-1004\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-5.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-5-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eb56616 e-con-full e-flex e-con e-child\" data-id=\"eb56616\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-247542c elementor-widget elementor-widget-heading\" data-id=\"247542c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #5 - Strengthens the calf muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fde0366 elementor-widget elementor-widget-text-editor\" data-id=\"fde0366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Sitting<\/li><li>Both feet are on the ground.<\/li><li>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<div class=\"elementor-element elementor-element-34ba0b4 e-con-full e-flex e-con e-child\" data-id=\"34ba0b4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-88da40f e-con-full e-flex e-con e-child\" data-id=\"88da40f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c51df44 elementor-widget elementor-widget-heading\" data-id=\"c51df44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #6 - Strengthens the thigh muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6747c25 elementor-widget elementor-widget-text-editor\" data-id=\"6747c25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>Sitting<\/li><li>Both feet are on the ground.<\/li><li>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<div class=\"elementor-element elementor-element-9aa4888 e-con-full e-flex e-con e-child\" data-id=\"9aa4888\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6cca7d8 elementor-widget elementor-widget-image\" data-id=\"6cca7d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-6.jpg\" class=\"attachment-full size-full wp-image-1011\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-6.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-6-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-97934ce e-con-full e-flex e-con e-child\" data-id=\"97934ce\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-27ab6b7 e-con-full e-flex e-con e-child\" data-id=\"27ab6b7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f2938ea elementor-widget elementor-widget-image\" data-id=\"f2938ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"344\" src=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-7.jpg\" class=\"attachment-full size-full wp-image-1018\" alt=\"\" srcset=\"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-7.jpg 640w, https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/05\/Gymnastics-in-bed-7-300x161.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-abade25 e-con-full e-flex e-con e-child\" data-id=\"abade25\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1d18c44 elementor-widget elementor-widget-heading\" data-id=\"1d18c44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise #7 - Strengthens Upper Arms and Core Muscles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8036706 elementor-widget elementor-widget-text-editor\" data-id=\"8036706\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol><li>In an upright sitting position<\/li><li>Place your outstretched left arm on your right knee.<\/li><li>Then raise your outstretched arm diagonally upward.<\/li><li>Look at your hand.<\/li><li>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":"<p>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&#8217;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 [&hellip;]<\/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":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"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. 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We\u2019ve 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","og:url":"https:\/\/getfullcare.com\/exercises\/gymnastics-in-bed-seven-exercises\/","og:image":"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/06\/White-Logo-400.png","og:image:secure_url":"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/06\/White-Logo-400.png","og:image:width":400,"og:image:height":353,"article:published_time":"2025-05-12T04:09:00+00:00","article:modified_time":"2025-05-14T04:02:30+00:00","twitter:card":"summary_large_image","twitter:title":"Gymnastics in bed: seven exercises - Exercises","twitter:description":"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\u2019ve 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","twitter:image":"https:\/\/getfullcare.com\/exercises\/wp-content\/uploads\/2025\/06\/White-Logo-400.png"},"aioseo_meta_data":{"post_id":"927","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2025-09-01 06:55:48","updated":"2025-09-01 06:55:48","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/getfullcare.com\/exercises\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/getfullcare.com\/exercises\/category\/energize-60\/\" title=\"Energize 60+\">Energize 60+<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/getfullcare.com\/exercises\/category\/energize-60\/exercise-complexes-lying-down\/\" title=\"Exercise complexes lying down\">Exercise complexes lying down<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tGymnastics in bed: seven exercises\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/getfullcare.com\/exercises"},{"label":"Energize 60+","link":"https:\/\/getfullcare.com\/exercises\/category\/energize-60\/"},{"label":"Exercise complexes lying down","link":"https:\/\/getfullcare.com\/exercises\/category\/energize-60\/exercise-complexes-lying-down\/"},{"label":"Gymnastics in bed: seven exercises","link":"https:\/\/getfullcare.com\/exercises\/gymnastics-in-bed-seven-exercises\/"}],"_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":0,"href":"https:\/\/getfullcare.com\/exercises\/wp-json\/wp\/v2\/posts\/927\/revisions"}],"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}]}}