{"id":25003,"date":"2019-02-28T14:43:46","date_gmt":"2019-02-28T14:43:46","guid":{"rendered":"https:\/\/mioli.wpengine.com\/?p=25003"},"modified":"2024-01-25T16:01:43","modified_gmt":"2024-01-25T16:01:43","slug":"exercises-to-do-bed","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/health\/exercises-to-do-bed\/","title":{"rendered":"Exercises to do in bed"},"content":{"rendered":"<h4>Bed exercises<\/h4>\n<p>Ann is still recovering from \u2018flu so her natter is very short this month. As you can see, Ann\u2019s still doing some gentle exercises (and possibly watching herself on one of our DVDs). It\u2019s shocking how quickly we lose muscle strength and mobility after a period of illness, in fact 10 days in bed can equate to 10 years of muscle loss.<\/p>\n<p>Ann recently starred in a new training resource that we will be sharing with you soon. This is to help people to do some simple movements when they are recovering in hospital or after an illness. This is part of a national campaign to End PJ Paralysis which encourages people to get up, get out of their pyjamas, get dressed and get moving.<\/p>\n<p>If you would like to read more about it, check out <span style=\"color: #3366ff;\"><strong><a href=\"https:\/\/www.moveitorloseit.co.uk\/news-tips\/\">our blog here.<\/a><\/strong><\/span><\/p>\n<p><a href=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/2018\/10\/DSC7654.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-24254 size-large aligncenter\" src=\"https:\/\/www.moveitorloseit.co.uk\/wp-content\/uploads\/2018\/10\/DSC7654-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<p>If you or someone you know is going into hospital or recovering afterwards, encourage them to do these simple actions from their bed or chair*:<\/p>\n<ul>\n<li>Turn your head to one side until you feel a mild stretch. Hold for 5 seconds then repeat on the other side and repeat 5 times. Then tilt your head towards one shoulder until you feel a mild stretch on the opposite side. Hold for 5 seconds then repeat on the other side and repeat 5 times.<\/li>\n<li>Clench your hands to make a fist then stretch our your fingers and hold for a few seconds, repeat 5 times.<\/li>\n<li>Rotate your ankle slowly in one direction 5 times then the other way 5 times then repeat on the other foot.<\/li>\n<li>Circle your shoulders up and round then back in a gentle rolling action. The finish position draws back the shoulders which helps to open up your chest. Repeat 5 times.<\/li>\n<li>Sit back in your chair so you are fully supported. Raise one leg in front, tightening your thigh muscles. Try to pull up your toes too. Hold for 5-10 seconds then repeat 5-10 times on each leg. If you are in bed, tighten up your thigh muscles (the quadriceps just above your knee) and gently push the back of your knee into the bed, hold for 3 seconds then relax and repeat 5-10 times on each leg.<\/li>\n<li>Tuck your elbow into you waist and bend your elbow with palm turned up, then bring your palm towards your shoulder in a bicep curl motion, lift and lower with control. Repeat 10 times on each arm.<\/li>\n<\/ul>\n<p><em>*Please check with your doctor or nurse before doing any of these exercises to ensure they are suitable for you.<\/em><\/p>\n<h4><strong>Here\u2019s Ann\u2019s mini natter \u2013<\/strong><\/h4>\n<p>And it was all going so well. The new year, decorations down and I even noted a neighbour cutting her lawn on the 5<sup>th<\/sup> January.\u00a0 Ok, so I knew we would have some bad weather to face but me being ill \u2013 it could never happen, could it?\u00a0 The rest of January went by in a blur but that was then.\u00a0 I expect many of you will have had the dreaded flu and chest infections too.\u00a0 I hope you\u2019re all recovering \u2013 we\u2019re one day nearer to spring.\u00a0 What a blessing to have Move its kindly approach to temporary immobility.\u00a0 Yes, I\u2019m using the gentle exercise programmes to restore leg strength and muscle tone.<\/p>\n<p>Today is 6<sup>th<\/sup> February.\u00a0 The weather\u2019s mild and I\u2019m typing this by an open window \u2013 bliss!! And so the month continued.\u00a0 Wonderful weather and I made sure I got some sun.\u00a0 The call of the garden has been irresistible but my diary has remained empty.\u00a0 I hope to be firing on all cylinders soon so that by the end of March, I\u2019ll have something interesting to report.\u00a0 The most exciting event this month has been that I treated myself to a manicure!\u00a0 Must get out more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bed exercises Ann is still recovering from \u2018flu so her natter is very short this month. As you can see, Ann\u2019s still doing some gentle exercises (and possibly watching herself on one of our DVDs). It\u2019s shocking how quickly we lose muscle strength and mobility after a period of illness, in fact 10 days in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":27209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-25003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v26.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises to do in bed - Move it or Lose it<\/title>\n<meta name=\"description\" content=\"What are the best bed exercises? 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