Gentle Exercises When Lying Down

Gentle exercises when lying down help infirm and tired patients to reduce pain and speed recovery after injuries and surgery. These types of exercises are commonly prescribed by physical therapists to address specific musculoskeletal conditions such as arthritis and low back pain. Consult your doctor before doing any exercises after an injury or surgery, and discuss the appropriate number of repetitions for your condition.

Leg Lifts

Doing leg lifts while lying down strengthens your quadriceps. This exercise is gentle enough for arthritis patients. Lie on your back with your left leg extended and your right knee bent so your foot rests flat on the floor. Lift your right leg no higher than your left knee, hold for five seconds and slowly return to the starting position, the Arthritis Foundation instructs. Do all the repetitions on your right side before moving to your left to complete the set.

Hamstring Contraction

This gentle isometric exercise is typically recommended as part of a rehabilitative program after arthroscopic surgery. Lie on your back with your knees bent so your feet rest comfortably and flat on the floor. Gently pull your heels toward your buttocks and into the floor and tighten your hamstrings, at the back of your thigh, without moving your knee or hip joint. Hold for five seconds and release to complete one repetition.

Ankle Pumps

Ankle pumps are a gentle exercise prescribed by physical therapists to restore the strength to your back after an injury or back surgery. Lie on your back with all four limbs extended, relaxed and close to your body, with your palms on the floor for balance. Take a deep breath and relax as you get into the starting position, the American Academy of Orthopaedic Surgeons advises. Move your entire body gently, including your neck and head, by flexing and extending your ankles 10 times.

Knee-to-Chest Stretch

This gentle stretch can be ideal for the morning or to relieve back pain. Lie on your back on the floor; extend all four limbs and relax. Bend your right knee and draw it into your chest while keeping your body relaxed and your left leg on the floor. Interlace your fingers on your right shin and hold this stretch for up to five deep breaths; repeat on the other side.