Elderly woman stretches from bed

Easy Bed Exercises For The Elderly | End Morning Stiffness

Increase your range of motion and improve your mood with these gentle & easy bed exercises!

Make getting active as easy as getting into bed. Whether it’s due to limited mobility, or you just want to take it easy while stretching and exercising, bed exercises for the elderly are a great way to do it all. There are plenty of exercises for you to try just a short read away.

Bed Exercises: The Benefits for Body & Mind

The major benefit of bed exercises is how easy it is to do them. But there are plenty of reasons to enjoy exercising from the comfort of your bed. Some of those benefits are mental and physical, including:

  • Improving your strength, flexibility, & mobility
  • Preventing bedsores & chronic diseases
  • Reducing stress & anxiety
  • Enhancing your mood & self-esteem
  • Increasing your energy & appetite
  • Promoting your sleep quality & duration
  • Increasing range of motion

Bed exercises are all about increasing your functionality. For more functional exercises to increase quality of life—click or tap here.

Bed Exercise Safety Tips

While bed exercises are low intensity by nature, you should always approach every exercise with caution. Don’t push yourself past any comfortable limits and give yourself rest when needed. Consult a doctor if you have any concerns or experience any long term discomfort. Other tips to remember are:

  • Remove any extra blankets or sheets to avoid getting tangled during exercises
  • Always be aware the edge of the bed is to avoid falls
  • Keep your pillows out of the way, but nearby. They can be used as leverage/support during certain exercises.
  • Take off jewellery & other accessories that could get caught on bedding
  • Make sure your bed is stable enough to perform the exercises before your first workout

Bed Exercises For The Elderly

Roll over and start these exercises off first thing in the morning, or wait until the evening as you get ready for bed. Both should be performed in loose and comfortable clothes that make it easy to move. Try this full body mobility routine for a good stretch or these bed exercises.

Knees to Chest

  • On your back, slowly walk your feet so they’re laying flat on the ground
  • Bring your knees up & as close to your chest as possible
  • Use your arms to hold your legs in place & gently rock back & forth
  • Hold for 30 seconds

Knees to Chest with Pull

  • On your back, slowly walk your feet so they’re laying flat on the ground
  • Bring your knees up & as close to your chest as possible
  • Use your arms to hold your legs in place & gently pull them closer to your chest & release
  • Repeat for 5 reps
  • Then spread your knees & pull them apart gently
  • Hold for 30 seconds

Single Knee to Chest

  • Bring your knee of one leg up toward your chest, while leaving your other leg flat on the ground
  • Grab your knee with both hands & gently pull it down & in toward your chest
  • Hold for 30 seconds
  • Then rotate at the hip so your knee is sticking out to the side
  • Hold for 30 seconds
  • Release & repeat with other side

The Cacti

  • Raise & bend your left leg
  • Cross it over to the right side of your body, & grab your knee with your left hand
  • Place your right arm out to your side at shoulder level & bent at 90 degrees
  • Hold for 30 seconds & switch sides

Cat Cow

  • Get on all fours with a straight back
  • Start to arch your back up while bringing your head down
  • Slowly arch your back down, so it resembles the letter U, while bringing your head up
  • Repeat for 10 reps

Praise the Ground

  • On all fours, place your arms slightly farther past your shoulders
  • Bring your chest & head down like you’re trying to place your forehead against the floor
  • Hold for 30 seconds

Cobra Pose

  • Lay flat on your stomach & place your elbow under you
  • Bring your torso up while keeping your legs flat behind you
  • Hold for 30 seconds

Check out this routine for even more bed exercises.

Staying in bed doesn’t have to keep you from reaching your fitness goals. Bed exercises for the elderly are a great way to increase strength, flexibility, circulation, and mood, without putting too much strain on your body. Try some of the exercises above. Or to get the full program, check out the “Good Morning! Bed Stretching Class” here!