Aim
To provide a group of exercises that can easily be completed in bed before getting up or before going to sleep at night to help develop a personal daily routine.
Introduction
These exercises have been specifically designed to improve symptoms associated with joint pain including lower joint stiffness, joint swelling and unsteadiness on feet. By strengthening the relevant muscles groups targeted by the exercises, pain or difficulty associated with certain daily activities, such as going up and down stairs or getting in and out of a chair, can be improved.
Exercises included in routine
The following exercises have been specifically grouped to be performed in your bed either before getting up in the morning or before going to sleep at night.
Active ankle pump (view video)
The aim of this exercise is to stretch your calf muscles and improve your ankle mobility.
(Book reference Level 1 Exercise 3)
Calf strength against elastic tube (view video)
The aim of this exercise is to strengthen your calf muscles in your lower leg and to improve your ankle mobility.
(Book reference Level 1 Exercise 4a)
Heel slide (view video)
The aim of this exercise is to improve your hip and knee mobility and to improve your hip flexor strength.
(Book reference Level 1 Exercise 5)
Lateral leg slides (view video)
The aim of this exercise is to strengthen your hip adductor and abductor muscles.
(Book reference Level 1 Exercise 6)
Knee extension over towel (view video)
The aim of this exercise is to strengthen your front thigh muscles - your quads.
(Book reference Level 1 Exercise 7)
Straight leg raise (view video)
The aim of this exercise is to strengthen your hip flexor muscles and to strengthen your quad, or front of thigh, muscles.
(Book reference Level 2 Exercise 5)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.