Bed exercises to relieve muscle pain

Saturday, June 17, 2023, 20:00 (GMT+7)

Push-ups, planks, bridges... are movements that can be done right in bed, do not take much time, and help muscles and bones become strong and flexible.

Exercise brings many health benefits as well as helps the body to be firm and stay in shape. However, not everyone has the time or conditions to go to the gym or sports centers to exercise, or some people are lazy to go out to exercise. The exercises performed right in bed below will help you strengthen your muscles all over your body, reduce pain and fatigue after a stressful day at work.

Push-ups: Push-ups are a familiar and easy exercise that can strengthen your arms and muscles throughout your body. Do this by lying face down, keeping your body straight; put your arms perpendicular and your toes on the bed to lift your entire body up, keeping your back straight. Then, lower your arms, bend your elbows and return to the starting position. Repeat this movement many times.

Plank : Plank is another familiar exercise that can be done in many places, including the bed. Plank helps increase the strength of the arms as well as the upper body. To do this move, you also lie on your stomach but instead of keeping your arms straight like a push-up, you will start with your elbows bent and your weight on your forearms, forming a straight line with your body from your shoulders to your ankles. Pull your belly button close to your spine and hold this position for about 30 seconds. Do this move as many times as possible until you feel tired.

Superman: This is a great exercise to tone your back muscles. Lie face down with your arms straight out in front of you. Then, lift your arms and legs off the bed and hold for a few seconds, tightening your lower back; slowly lower back down to the starting position. Repeat this several times.

Leg raises : Lie on your back with your legs bent at a 90-degree angle. As you exhale, lower one leg to the bed while pulling your stomach in; lift your leg back up as you inhale. Repeat with the other leg and do 10 sets. This move not only strengthens your leg muscles but also tones your abdominal muscles.

Hip Lifts: This is an exercise that works your legs and core (your entire abdominal, back, and pelvic floor muscles). To start, lie on your back with your knees bent and your heels pulled in close to your buttocks, as if you were doing a bridge exercise. Place your arms at your sides, palms down. Lift your hips and lift your right leg off the bed, forming a straight line with your body (running from knee to shoulder), squeezing your butt. Repeat with your left leg, and do as many reps as you can in 30 seconds.

Leg Raises: This exercise tones your legs and strengthens your core. To begin, lie on your right side, bend your right knee slightly, and rest your hands on your head; your left toes point forward, extend your left leg in a straight line with your body and lift it as high as possible, then lower it. Do this several times for 30 seconds and repeat with your right leg.

Reverse crunches: Reverse crunches are a bit more complex, but they’re also a great way to work your legs and core. To start, lie on your back on the bed with your arms down by your sides and your knees bent at 90 degrees. Next, exhale, and contract your abs and lower body, lifting your legs and thighs high, with your hips and lower back slightly off the bed. Then, return your hips to the bed while keeping your legs straight. Repeat as many sets as you can in 30 seconds.

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