Core Exercises On Your Bed
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- เผยแพร่เมื่อ 10 ก.ค. 2024
- Have you ever wondered why you still have poor balance even though you feel you have been doing your therapy diligently?
In this video I am going to tell you the missing component and hopefully you will soon be able to stand up and walk again.
Even though you have been doing your therapy diligently, you might have wondered why you still don’t have good sitting balance or you still need support when you’re standing and still has difficulty walking.
That might be because of weak core muscles strength.
Yes, the missing muscular component is your core muscles. We need that to maintain balance when we are sitting unsupported, standing and walking. Without that we will end up falling.
If you don’t have abs does that mean that you have weak core muscles? The answer is no. The core muscles are the muscles that surround our torso. That includes the front and the back muscles and those will be our focus in this video.
The first three exercises will be for your back and the rest will be targeting the front core muscles otherwise known as your abs.
First exercise is pull downs. Bring your arms over your head And as you bring your down, bend your elbows towards your hips. Do this 10 times.
Second exercise is rowing. Bring your arms out in front of you and then pull back. If you pull back try to feel your back muscles squeeze. Imagine that you are trying to squeeze your spine with your back muscles.
Third exercise is horizontal shoulder abduction. With your palms facing up in arms straight in front of you, bring them to your sides in the back to the middle 10 times.
Fourth exercise is modified crunches. Bring your hands behind your head. Make sure that you can barely see your elbows. If you bring your elbows closer you will just strain your neck. As you get up, try to bring your chin towards a specific point up on the ceiling. You don’t have to get all the way up except just 1-2 inches of the bed. If you have difficulty doing this, don’t worry, just do your best to try to get up and feel your core muscles contracting.
Fifth exercise is knees to chest. Bring your knees together and then try to bring them towards your chest 10 times.
The sixth exercise is straight leg raising. Keep your legs straight as possible and lift your heels off the bed about 2 inches. If you can do higher, that is also fine.
The seventh exercise is scissors. Take your legs up off from the bed. Keeping your legs as straight as possible, open and close your legs 10 times.
The eighth exercise is flutter kicks. Keeping your leg straight, off the bed, kick your legs alternately like you are wading water. Do this 10 times.
The last exercise is airbike. Keep your legs up in the air and imagine pedaling a bike for 10 counts.
So those are the exercises that will strengthen your core muscles. Hopefully you will be able to sit up unsupported, stand up and start walking. This exercises does not mean that you will get a sixpack. This will only help prove the strength of your core muscles.
#coremuscles #absworkout #bedexercises
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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I'm very grateful for these . I was bedridden, housebound and have had to use a wheelchair for the past seven years. I have chronic fatigue syndrome and I haven't been able to get anyone to help me strengthen my core muscles even though I've been to physical therapists and occupational therapists. Wish I had found these sooner. I am looking forward to walking again.🙏
Me too with ME/CFS. All 3 vids saved! I do a very gentle bed yoga routine every day and these will get added in - very gently!
great basic exercises. Challenging enough, but easy enough to do while incapacitated. Love being able to do a mini workout that will be helpful when I'm able to walk again. Thank you
I have no problem walking or using the stairs, but my biggest problem is regarding static core exercises. The only core muscle I can somewhat engage is my diaphragm (being a semi-pro horn player, it's mandatory that I use this muscle for my instrument), but every time I try to "engage" the rest of the core area, my entire belly locks itself, lungs included. For example, if I try to do the hip bridge movement, I can't even lift my back for a couple millimeters. I'm not overweight at all, it's just that I haven't been able to learn how to use my core muscles (aside the diaphragm) for my entire life, and I'm only 29yo. I seriously think it has something to do with the neural connection between my core muscles and the brain.
Thank you so much for teaching us these exercises! It’s very helpful Nathan.
Goodness I felt my core muscles burn!! It’s great video be going again thanks Nathan your great ❤
Thank you for this video. I am obese and have trouble standing trying to exercise and this really helped me.
That is awesome that you are starting your recovery process. Please update us with your progress.
Always sooo doable! Sharing with a friend who is mostly bedridden! But I use your PD exercises which are GREAT and so helpful.👍🏼
I found your videos about a month ago and I have been trying them every other day consistently. So helpful and thank you for thinking of people like me 😊❤thumbs 👍 👌
Thanks so very much Nathan,the exercises are very useful.
Thanking you sir
Thanks so much I like it
I would like to purchase a DVD of this exercise. Please send me information on how/where to urchase it.
thanks a lot i have no words for gratitude i am going through a lot after leg lengthing surgery its been 1 n half years still not recovered. it really helped me on bed ❤️
you are welcome. your body is still recovering. eat your proteins and gentle progressive execises please
I was born with my right leg 8 inches shorter than the left (it's complicated but that's the short description) and am curious as to what your surgery was for, if you don't mind talking about it. I was born in 1958 when cavemen walked the earth so there wasn't much they could do. These exercises are so good and I follow along with lots of them.
@@SKILLSANDWELLNESS thanks a lot.
Very helpful.
than you sir
I Love this exercises easy to follow and do on my own thank you
Even after 2 years I cannot recommend this man procedure in steps enough it really does work keep it up every morning when you get up a little bit every morning every morning doesn't have to be a lot a little bit every morning doesn't work
thank u i can walk by myself dont have grest balance
Well briefed, taught how to go about the same
I like this it is very helpful to thank you.
You are so welcome. 🙏🏼🙏🏼🙏🏼
Thank you so much for the nice video l will try to do it
Liked video helpful
You are welcome. 🙏🏼🙏🏼🙏🏼
I have seen your video.. Very useful for me. My age - 67 years. I have planter fascitis at right foot since a year, that last year, had sciatic pain. Now, I relieved from it but planter fascitis still. So, how can i relieved to that. Thanks
Laying flat…
When strait leg rise, knee to chest, crunch, back of neck pain! How to correct?
Nicely explained and demonstrated it’s just a bit too difficult due to having no mobility on the left.
Try hooling the weaker leg with the stronger leg. That could make it easier. 🙏🏼🙏🏼🙏🏼
Sir very well demonstrated
Thank you. 🙏🏼🙏🏼🙏🏼
thank you po.
Thank you sir. Looking forward to strengthen my leg muscle. By the way what is causing my muscles getting stiffer?
Very good
👍
I wake up every morning do these steps as daily routine every morning as I get up I highly recommend anybody that has a stroke do these routines and morning stretching exercises lifting arms use the elbows shoulders every part of your body you can and things will come back even after 2 years
Wish all my patients will read this. Thank you. 🙏🏼🙏🏼🙏🏼
I have spina bifida myelomengocele to be exact so my sensation stops at T10 on my spine and ive been trying to work getting better muscles in my core area so thank you for this video
My upper body is pretty strong to begin with but not so much my adomen/core area i also have kyphosis so sitting up and balancing is a bit tricky for me but im working on it
These exercises are great for me cause i cant be in my wheelchair alot due to getting pressure sores so easily so if you could do more like this that would be great
Noted
@@SKILLSANDWELLNESS thank you
@@SKILLSANDWELLNESSr
Great video . Could you do something on vibration therapy for stroke victims ?
Oh. Gotcha. We can use vibration to facilitate muscle tone. I will see what i can do
Excersize briefed showed how to go about the same seems to be very helpful . Biggest problem with me i find it difficult to lie down straight. Top of it flex my limbs. Please do guide and brief how to go about the same . Awaiting a positive response. Thank you so much. God bless
Salamat po
I have knee replacement surgery since two years. Still I am not able to walk due to Parkinson. I am following your videos for improvement of Parkinson disease and experiencing good improvement of balancing and self care activities. I am thankful to you for helping me with your videos of exercises to lessen problems related to Parkinson. However I am feeling that my knees are weak and cannot bear my body weight. Kindly advise if I can gain knees strength also with the exercises. Thanks for your precious advise in advance.
Yes. Practice knee extension by doing sit to stand with support. Or high squats by sitting close to the sink and holding on to the kitchen sink
Hai Nathan, I am new here. I am not bedridden. May I know what is the correct way to do these ex in bed - i.e with or without the pillow support under my head in order to protect my neck? Tqvm. I love to exercise. Love ur channel !!!
With pillow under the head is best. You are right, got to protect the neck. 🙏🏼🙏🏼🙏🏼
@@SKILLSANDWELLNESS tqvm 🙂
I have done knee replacement surgery since last two years. Still Ì am not able to walk. I am grateful to you for these exercises I am doing to control Parkinson. Kindly advise if I will be able to walk after controlling Parkinson.
Yes. For as long as the structures are still inact in your knee. Start mobilizing the knee. Stretch and practice standing
What. Can. I do coz my left body ca not move even. My. Finger is very tight to. Open always closed 10 years already have half body paralized left side
Try this first: th-cam.com/video/PcX6fHzR7yE/w-d-xo.html
And then this one: th-cam.com/video/wlPt9nKW5gw/w-d-xo.html
🌹Is it possible to do the third exercise with plastic, because I have an arm that I cannot lift without a stick or plastic tape and there are many people. Can you keep telling us the alternative please and thank you 🌹🌹🌹
Sure. Or you can skip that or just do one
Superb sir,are you in philippines,do you have clinic? From Bulakan po ako.stroke 5months ago.I really appreciate your teaching.difficult to walk and weak.of my left
Subperb
Are you into music?
Maayong adlaw sir idol
Marming salamtpo
im bed ridden bc I can’t move my leg🫥
Please try the other bed exercises too. 🙏🏼
Salamat po
Walang anoman po