Improve Your Health with Bed Pilates: Try These Adapted Exercises
Can Pilates exercise movements be performed in bed for individuals recovering from illness or injury?
Bed Pilates
Pilates exercises can be practiced in bed. Joseph Pilates’ exercises and equipment, such as his patented V-shape bed, were designed to help rehabilitate injured individuals who had to stay on or near a bed. After a healthy night’s sleep, Pilates exercises dynamically stimulate circulation and the nervous system. They can also be used to calm the mind and body before going to bed.
- Those with health concerns should check with their healthcare provider before starting any exercise program to ensure safety.
- Beginners are recommended to learn the Pilates principles and movement fundamentals.
Here are a few Pilates mat exercises adapted for individuals who need or prefer to exercise in bed. A firm mattress is recommended, as a soft mattress will mess up the correct form, making the exercise ineffective.
Spine Twist
This exercise helps improve the flexibility of the spine and core, making it easier to move around, and supports healthy posture. (Geremia J. M. et al., 2015) Pilates exercises like the spine twist have been found to reduce low back pain and disability. (Notarnicola A. et al., 2014) To perform:
- Sit up in bed, torso straight, abs engaged, and inhale.
- Exhale as you turn your head and shoulders to the right.
- Keep your torso straight, and imagine growing taller through the turn.
- Inhale as you return to the starting position.
- Exhale and turn to the other side.
- Repeat five times on each side.
Tendon Stretch
The tendon stretch helps by improving flexibility in the hamstrings and calves. (Chinnavan E., Gopaladhas S., & Kaikondan P. 2015) To perform:
- Sit up straight, legs straight out.
- Bring heels together and use a towel to pull your feet towards you while pushing your heels away.
- Hold for three seconds.
- Next, without the towel, point your toes away.
- Hold for another three seconds.
- Do ten reps.
Double-Leg Stretch
The double-leg stretch is an intermediate exercise that works the abdominals and the core. If this move feels difficult, start with one leg at a time. Another option is to keep the knees slightly bent instead of extending the legs fully. To perform:
- Bring both knees to your chest and, with your hands, press down on the ankles to stretch the lower back.
- Pull in the abdomen.
- Exhale and extend the arms up and the leg or legs as far out in front as possible.
- Hold the position for ten seconds and then release.
- Do ten reps.
Pelvic Curl
The pelvic curl builds strength in the lower back and core. To perform:
- Bend knees and place feet on the bed hip-distance apart.
- Curl your pelvis, squeeze the glutes, and lift your body.
- Hold for five seconds.
- Slowly count five seconds while lowering back down, imprinting the spine into the mattress.
- Do ten reps.
Hip-Opening Exercise
A hip-opening exercise, or frog, can be done while lying down or sitting in bed. Hip openers help keep the spine and hips flexible and in alignment. To perform:
- Bring the soles of your feet together and as close to the torso as possible.
- Let the knees open up as far as possible, and that feels comfortable.
- While in the stretch, breathe in and out as deep as possible.
- If sitting, place hands on ankles and use forearms to push down on the knees for added stretch.
Injury Medical Chiropractic and Functional Medicine Clinic
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic therapy team can assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Home Exercises for Pain Relief
References
Geremia, J. M., Iskiewicz, M. M., Marschner, R. A., Lehnen, T. E., & Lehnen, A. M. (2015). Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordrecht, Netherlands), 37(6), 119. https://doi.org/10.1007/s11357-015-9856-z
Notarnicola, A., Fischetti, F., Maccagnano, G., Comes, R., Tafuri, S., & Moretti, B. (2014). Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study. European journal of physical and rehabilitation medicine, 50(1), 59–66.
Chinnavan, E., Gopaladhas, S., & Kaikondan, P. (2015). Effectiveness of pilates training in improving hamstring flexibility of football players. Bangladesh Journal of Medical Science, 14(3), 265–269. https://doi.org/10.3329/bjms.v14i3.16322
