Rock Bottom Exercises

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Air Bike: Lay in bed and imagine riding a bike, making a circular motion with your legs as if they are attached to bike pedals. This can also be performed on the edge of the bed. Seated marching and leg extensions: Lying or sitting on the edge of the bed or in a chair, move as if you are marching, and add leg raises, which are raising the lower leg up to the knee. Supported sit-to-stands: Sit on the edge of the bed and stand up and sit down, repeat. Bed Hip Extensions: Lay on your back with knees raised and thrust your hips up to the air like you wish you were 18 again. Other bed-based strength exercises: the key point is performing exercises that are fall proof. Losing control means falling onto the bed or chair. Ankle pumps which are moving you ankles back and forth. Point the toes away, then draw them towards you. Move comfortably without forcing the ankles. Heel slides, lying on your back, slide one heel towards your buttocks and straighten the leg again. Thigh contractions, gently tighten the front thigh muscles for 3 seconds, then relax. Do not hold your breath. Arm raises, raise one arm towards the ceiling or overhead as comfort allows. Keep the movement easy. Supported sitting, while in bed, rather than lying down, sit up with support behind your back. Exercise Bike: Invest in an exercise bike. The exercise bike allows you to exercise in a sitting down position, which is valuable against falls. When you are tired, simply stop pedaling and stay seated until ready. Short walks around your bed or your room. Invest in a day bed rather than returning to your night bed during the daytime. Bed exercises -> Sitting exercises -> Standing -> Walking -> Exercise Machines
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