Exercises For Reduced Mobility

There are many reasons people have reduced mobility. Some people have temporary issues like a broken ankle, while others have a more permanent problem or are bedridden. In all cases, people benefit from exercise. The more limitations, the more adjustments need to be made. You can workout in a chair, a bed, or if possible, move on your own and adjust for your limitations. Before starting any exercise program, always check with your healthcare professional first.

Do exercises appropriate for your limitations.

If you can’t get out of bed, do exercises you can do in bed. If you can move your arms, making arm circles in the air can boost circulation and help you heal quicker. Discuss the type of exercise you’ll do with a physical therapist or physician to guide you. Don’t try to overdo it. Start with a few minutes and work toward a half hour. Do several sessions throughout the day. Stretching your arms and legs prevents atrophy. You can use resistance bands for strength training. Hold one end of the band in each hand and pull. Adjust how you hold the band to work other muscles. Do flutter kicks in bed if possible.

If you can sit in a chair, you have more options.

You can do an upper body workout if you’re in a chair. Don’t forget posture exercises. Sit up straight in the chair and pull your shoulders back. Lift your head as you straighten your spine for a beneficial and simple workout. Lift your arms, bending them at the elbow until the upper arm is perpendicular to the body and the forearm is parallel like a goal post. Stretch backward. Squeeze your shoulder blades together. Practice getting out of a chair and sitting back down. Have someone available to help you so you don’t fall.

Move what you can move.

If you have lower body limitations, focus on upper body exercises. Modify exercises to match your capabilities. Exercise in a pool. Your body is more buoyant, so it doesn’t put as much pressure on the joints. You can use resistance bands for flexibility and strength training. For lower body exercises, slide the resistance band around the arch of your foot and sit upright holding an end in each hand. Pull your arms backward then slowly straighten them. You can work your lower body if you begin with your knees bent and then straighten your legs.

  • Short sessions throughout the day add up and can boost recovery time. The increased circulation improves healing. Don’t overdo it. That can be stressful.
  • Stretching your body while in bed can reduce the pain that occurs from remaining in the same position for too long.
  • Always do warm-up and cool-down exercises. They can be as simple as shaking your hands in the air, keeping them loose to stimulate circulation, or doing big body stretches.
  • Do isometric exercises. You don’t have to move doing isometrics. You just tighten and relax the muscles.

For more information, contact us today at Reggie C. Fitness

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