Pregnancy & Baby Index: Pregnancy - High risk: Bedrest exercise
Bedrest exercise
Lisa Stone
If you're on bed rest, that means the end of workouts and walks. So how can you keep your strength up while you're horizontal? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, has some ideas for you to consider along with the advice of your caregiver.
Your question
I'm on partial bedrest and have to take it easy. What can I do to
keep up my strength, especially in my arms? - Kerri in Palm Beach,
Florida
The expert answers
Kerri -
Being on bedrest is so challenging, both mentally and physically. I'm glad
you're thinking about ways to keep up your strength. You'll need to make
sure with your healthcare provider that doing the following exercises won't
jeopardize your health or that of your baby, but here are a few ideas:
You can do isometric exercises for all of your major muscle groups,
including your biceps, triceps, shoulders, back, chest, legs, buttocks, and
abdominals. An isometric contraction is simply a tightening and releasing
of the muscle, exhaling as you tighten and inhaling as you release. You can
do the contractions with or without added resistance (for example, hand
weights or soup cans or resistance tubing).
For your lower body, you can do some leg raises to the front, side, and back
to strengthen all the muscles in the legs and buttocks. If you have ankle
weights, you can try using those for added resistance. Make sure you hold
your abdominal muscles tight as you raise and lower your legs to avoid
injuring your lower back.
For your upper body, you can sit facing the wall and do some wall push-ups.
Place your hands on the wall at shoulder height and shoulder distance apart.
Inhale as you lower your nose and chest toward the wall; exhale as you use
your chest muscles to push away from the wall. Try changing your hand
position to work different muscles in your arms, chest, and back.
Lisa :)