Top 7 Exercise Options For Your Bedridden Parents

It is completely understandable if you are concerned about your bedridden parents and their health. Limited mobility can make staying active seem like an impossible challenge. However, the truth is that there is a calendar of activities to keep your loved ones engaged physically, even while confined to bed. Movement, even in small amounts, plays a key role in maintaining both physical and mental health.

It improves circulation, prevents discomfort from stiffness and can even boost mood and energy levels. Below are seven safe and effective exercise options for your bedridden parents.

The Benefits of Regular Exercise for Bedridden Parents

Before we look into specific exercises, it is important to understand the powerful benefits of staying active, even from bed. Regular movement can significantly reduce the risk of common complications like blood clots, muscle atrophy and joint stiffness.

It keeps the body flexible and encourages blood flow, which can promote a healthier, happier state of mind. Exercise is not just about physical health; it can also lift spirits, improve sleep quality and reduce feelings of isolation or frustration that sometimes accompany limited mobility.

Simple Exercises That Make a Big Difference

When you think of exercise for bedridden parents, it does not have to involve heavy lifting or complicated routines. These exercises are simple, safe and effective. They require no special equipment other than your care and attention.

Leg Lifts

One of the easiest and most effective ways to engage your bedridden parent’s leg muscles is with leg lifts. This simple movement helps prevent muscle atrophy and promotes circulation.

• Have your loved one lie flat on their back with legs extended straight.
• Instruct them to slowly raise one leg towards the ceiling, keeping it straight.
• Hold the leg up for a few seconds, then gently lower it back down.
• Repeat on the other leg.

Leg lifts are a great way to work the lower body. They can be easily modified depending on your loved one’s comfort level. Aim for 10-15 repetitions per leg.

Arm Raises

Your arms carry a lot of weight during the day. Even if your loved one is mostly immobile, keeping their arms in motion is important for maintaining upper body strength.

• Have your loved one lie flat or sit up straight in bed.
• Extend both arms out to the sides.
• Slowly raise both arms towards the ceiling, bringing them as close together as possible.
• Lower the arms back down and repeat.

This exercise works the arms, shoulders and chest. If sitting up is difficult, you can still perform the arm raises while lying down.

Toe Bends

Toe bends are a gentle way to maintain flexibility in the feet and ankles. Prolonged bed rest can cause the ankles to stiffen. This makes it harder to move once your loved one begins to regain mobility. Toe bends can prevent this stiffness.

• Have your loved one lie flat on their back with legs extended.
• Instruct them to point their toes down toward the foot of the bed, as if trying to reach the end of the bed.
• Hold the position for a few seconds, then flex the feet back towards the head.
• Repeat 10-15 times.

This exercise helps increase blood flow in the lower extremities and maintains ankle flexibility.

Head Rotations

Tension from lying in bed can accumulate in the neck and head, causing discomfort. Head rotations are a simple yet effective way to release some of that tension.

• Have your loved one lie on their back with a pillow under their head.
• Gently turn their head to one side, as far as is comfortable.
• Hold for a few seconds, then slowly turn the head back to the center.
• Repeat in the other direction.

Head rotations improve neck flexibility and reduce tension that can arise from prolonged bed rest.

Shoulder Shrugs

Shoulder shrugs are a fantastic way to release tension from the upper back and shoulders, areas that often become tight when lying down for extended periods. This exercise is easy to do and can be done from bed.

• Have your loved one sit up straight or lie back with your shoulders relaxed.
• Instruct them to lift their shoulders up towards their ears.
• Hold briefly, then lower the shoulders back down.

Shoulder shrugs can help relieve neck pain and shoulder stiffness, and encourage better posture.

Side Rolls

Side rolls are a great exercise for maintaining flexibility in the torso and preventing bedsores, especially for those who are bedridden for long stretches of time.

• Help your loved one gently roll over to one side, keeping their body in a straight line.
• Hold the position for a few seconds, allowing them to stretch their muscles.
• Roll back to the other side and hold briefly.

This exercise works well when done every few hours to keep the body from becoming too stiff. It also promotes skin health by relieving pressure on different parts of the body.

Stretching and Repositioning

Stretching exercises are invaluable for keeping muscles long and flexible. Simple stretches like reaching overhead or pulling the knees toward the chest can improve overall flexibility. As an added bonus, these movements can be incorporated into the daily repositioning routine. They help prevent the discomfort of lying in one position too long.

To perform a basic stretch, gently guide your loved one to bring their arms above their head, hold for a few seconds and then relax. Similarly, pulling the knees toward the chest and holding the position for a few seconds can help stretch the lower back and hips.

Movement for Mind and Body

Exercise is not just about the body; it is also about the mind. Keeping your loved one’s body active can help combat feelings of isolation or frustration that can come with immobility.

It provides an opportunity to connect, engage and boost both physical and mental well-being. Whether it is through guided exercises, stretching routines or simple movements, maintaining an active routine will help your loved one stay healthier for longer.

How Our Community Supports Active Lifestyles

Our community offers a variety of services and amenities that promote engagement and well-being for residents. Whether through senior living options or exclusive programs designed to encourage mobility and participation, we provide the support your loved one needs to thrive.

With a focus on health, comfort and enjoyment, our community is here to make sure that everyone feels empowered to stay active and engaged at every stage of life.