Theraband Leg Exercises For The Bed Bound & Falling Prevention

Exercise provides many benefits to bed-bound individuals including minimizing risks of bed sores, blood clots, bone loss and muscle weakness. Both balance and strength exercises can be performed with Therabands to help lower your risks of falling. Exercising with these bands can strengthen your legs and lower body, offering you the opportunity to gain better control over your body position, according to the National Institute on Aging. Not all exercise is suitable for everyone, so consult your doctor first.

Side Raises

Stronger lower bodies and legs will improve your sense of balance and reduce your risk of falling, according to the National Institute on Aging. Improve your balance by using your Theraband to perform a leg-strengthening side leg lift. Start the exercise, known as a side leg raise, by lying on your right side in bed. Place your head comfortably in the crook of your right arm. Place your left hand onto the bed's side and hold for support. Tie the Theraband into a loop and place both ankles in the center of the loop. Slowly and gently lift your left leg from your bed as high as possible. Keep both knees straight. Hold this position for 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise five times. Change positions and lie on your left side. Repeat the exercise steps.

Hip-propelled Lifts

Strengthen your legs to improve your balance and lower your risks of falling by lying on your back in bed and doing hip raising or extension exercises. Tie the ends of your Theraband together to form a loop. Place both ankles into the loop. Fully extend both legs. While keeping your knees straight, use your hip muscles to gently lift your right leg toward the ceiling. Hold the position 10 seconds. Slowly return your leg to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again by lifting your left leg.

Ankle Workouts

Strong ankles make it easier to support body weight, thereby reducing risks of falling. Ankle strengthening Theraband exercises that can be done by bed-bound individuals imitate a car-driving motion. Sit up in bed. Place your feet in the center of the Theraband. Grab hold of each end with a hand. Press your right foot away from you, into the band. Hold this position 10 seconds. Slowly return your foot to the original position. Relax five seconds. Repeat this exercise 10 times.

Backward Lift

Another way for bed-bound individuals to strengthen the leg muscles in order to improve balance and reduce risks of falling can be accomplished with backward lifts. Otherwise known as back leg raises, these Theraband exercises need to be done while lying on your stomach in bed. Bring your arms in front of your head and rest your head on your arms for support and comfort. Tie the Theraband into a loop and place your ankles in the center of the loop. Fully extend your legs. Tighten your thigh muscles and gently lift your right leg from the surface toward the ceiling, keeping your knee straight. Do not bend your back or ankle. Hold this position 10 seconds. Slowly return your leg to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again lifting your left leg.