Exercises You Can Do in Bed

Here are 12 exercises you can do in bed that can help you stay active and improve your physical and mental health:

1. Leg lifts: Lie on your back and raise both legs straight up in the air, then lower them slowly.
2. Knee to chest: Lie on your back and bring one knee up to your chest, hold for a few seconds, and release. Repeat with the other leg.
3. Bridge: Lie on your back with your knees bent and feet flat on the bed, then lift your hips up towards the ceiling.
4. Scissor legs: Lie on your back and lift one leg towards the ceiling, then switch with the other leg.
5. Wall sits: Stand with your back against the wall, then slowly bend your knees as if you’re sitting down.
6. Arm circles: Lie on your back and make small circles with your arms.
7. Leg swings: Stand beside the bed and swing one leg back and forth.
8. Hip raises: Lie on your back with your knees bent and feet flat on the bed, then lift your hips up towards the ceiling.
9. Shoulder blade squeeze: Lie on your back with your arms at your sides, then bring your shoulder blades together.
10. Cat-cow stretch: Get on all fours and alternate between arching your back and rounding it.
11. Leg curls: Lie on your back and lift one leg towards your buttock, then release. Repeat with the other leg.
12. Arm stretch: Lie on your back and stretch your arms overhead, then release.

It’s important to listen to your body and not push yourself too hard. If you experience any discomfort or pain, stop the exercise and consult a healthcare professional.