What exercises in bed help older people get out of bed?
Introduction
It’s natural to lose muscle mass as we get older. After the age of 30, the average person may expect to lose 3 to 8% of their muscular mass per decade!
Fortunately, there are things you can do throughout your life to minimize muscle loss and keep as much strength as possible. This includes things like getting adequate protein in your diet and exercising regularly. These therapies are particularly crucial for seniors who are bedridden or sedentary as a result of protracted hospital stays or chronic conditions such as stroke.
Benefits of Bed Exercise for Elderly
What if I told you that Being bedridden raises the danger of physical deconditioning, a complex process. Deconditioning has been linked to worse health outcomes and higher healthcare expenses.
Deconditioning can occur far more quickly than you might believe. According to studies, being entirely immobile can result in a loss of muscle strength of up to 3% per day! Rapid loss of strength can rob an elderly person of their freedom while also increasing the expectations placed on their carers.
Furthermore, elders who are bedbound are more likely to develop pressure sores, poor circulation, lower bone density, pain, restricted joint range of motion, incontinence, and even depression.
Bed workouts may not be intense enough to totally prevent deconditioning caused by bed rest, but they can certainly help. Even if they are bedridden, bed exercises give a simple approach for inactive seniors to take action and do something useful for their physical and emotional well-being. In addition, bed workouts are often well tolerated, easy to practise, and require little to no equipment.
Additionally, assisting your elderly loved one with their bed exercises can be a wonderful opportunity to bond while also providing them with the therapeutic power of touch. Best Bed Exercises for Elderly People
The bed exercises listed below are some of the best for seniors who are bedridden. If your loved one is currently under medical supervision, speak with their doctor before beginning any of these exercises to verify you’re choosing the proper ones for them. A physical therapist can also assist you in developing an individualized home exercise regimen for your loved one and teach you how to assist them.
Before stating with the exercise keep these points in your mind:
- Repeat each exercise 10 times.
- Don’t hold your breath while doing exercise.
- Don’t hurt yourself while doing exercise.
Leg-Strengthening Exercises
- Quad Sets
Lay on your back with your legs straight for quad sets. Tighten the muscle on the top of your thigh without moving your leg, pressing the back of your knee into the mattress. Hold for 5 seconds before letting go.
2. Straight Leg Raise
Lay on your back with one leg bent and your foot on the mattress for a straight leg raise. Tighten your core muscles and raise your second leg 6 to 8 inches above the mattress before lowering it.
3. Hamstring Sets
Lay on your back with one leg bent and your foot on the mattress for hamstring sets. Press your heel against the mattress without shifting your leg. Hold for 5 seconds before letting go.
4. Hip Abduction
Lay on your back with your legs straight to perform hip abduction. Extend one leg to the side as far as possible without bending at the waist. Maintain a vertical position with your toes and knees pointing to the ceiling.
Stretching Exercises
- Knee to Chest
Lie down on your back, legs straight. Pull one knee toward your chest with your hands until you feel a mild stretch. Hold for 20 to 30 seconds before switching sides.
2. Overhead Shoulder Flexion
Lay on your back with your legs straight and flex your shoulders overhead. Clasp your hands together or use both hands to grip a light object (such as a can or a towel). Tighten your core muscles and raise your hands as high as you can over your head. Keep your elbows straight and your back flat on the mattress as much as possible. Then carefully return your hands to their original position.
3. Wrist Stretch
Lay on your back and stretch your wrists. Gently press your opposite hand down with one hand, bringing your palm closer to your forearm. Hold the position for 20 to 30 seconds. Gently press the opposite hand up, bringing the back of your hand closer to your forearm, to stretch your wrist in the opposite way. Relax after 20 to 30 seconds of holding.
4. Overhead Shoulder Flexion
Lay on your back with your legs straight and flex your shoulders overhead. Clasp your hands together or use both hands to grip a light object (such as a can or a towel). Tighten your core muscles and raise your hands as high as you can over your head. Keep your elbows straight and your back flat on the mattress as much as possible. Then carefully return your hands to their original position.
5. Neck Stretch
Lay on your back to stretch your neck. Slowly pull your right ear to your right shoulder until the left side of your neck stretches. With your right hand, gently grasp the left side of your head for an extra stretch. Relax after 20 to 30 seconds of holding. Rep on the opposite side.
