Disabilities may keep you from performing exercises in certain positions, but if you can maneuver your body while lying down, there are a number of exercises you can do. Depending on the severity of your disability, you may need a spotter to help you execute certain exercise movements. Ensure you are cleared by your doctor to engage in physical activity. Use an exercise mat for comfort when exercising while lying on the ground.
Reverse Resistance Band Pushups
Lie flat on your back. Keep your legs extended. Wrap a resistance band around your upper back and grasp the handles. Position your arms much like you would during a bench press. Ensure the resistance band is taut in this position. Begin by slowly pushing the band upward. Keep your palms open as you would during a pushup. Press the band up until your arms are fully extended and hold for one count. Then, slowly lower your arms again by bending your elbows. Exhale on the way up and inhale on the way down. Do eight to 10 repetitions and aim to complete three sets.
Crunches
Lie flat on your back with legs bent and feet firmly planted on the ground if possible. If you can't bend your legs, keep them straight and together. Have a spotter press his hands down on your ankles to help stabilize your body. Place your hands behind your head or cross your arms on top of your chest. Press your lower back down into the ground and contract your abdominals to lift your shoulders off the ground. Don't pull on your head with your hands in an effort to crunch up.
Lift yourself off the ground approximately 8 to 10 inches and hold for one count. Then, slowly lower back to your starting position. Repeat 10 times and aim to do two to three sets total. If crunches are too difficult for you, practice rolling over from your stomach onto your back. This helps strengthen your abdominals and obliques.
Lower Back Stretch
Lie on your left side, keeping your hips vertical but your upper body as flat to the ground as possible. Stretch out your arms at your sides. Slowly move your right leg forward and lay it in front of your left leg. You should feel a stretch in your lower back that deepens the further you move your leg forward. Hold the stretch for up to one minute, then switch sides. If you are unable to move your legs, have a spotter position your legs for you and press down gently on your shoulder to deepen the stretch. Holding the stretch for at least 45 seconds can have an isometric effect and help strengthen your muscles.
Alternating Floor Presses
Lie flat on your back with legs fully extended. Hold dumbbells or kettlebells in your hands and extend your arms straight up. Press your lower back into the ground and begin to lower your right arm by bending the elbow. Keep your left arm extended. Lower your right arm until your upper arm is parallel to the ground. Keep your forearm perfectly vertical and your wrists hinged. Then, press your right arm upward until it is fully extended again. Inhale on the way down and exhale on the way up. Repeat the movement with your left arm, while keeping your right arm extended. This constitutes one repetition. Do six to eight repetitions and two to three sets. Use light weight in the beginning if you have never done this type of exercise before. If dumbbells or kettlebells are too heavy, you can wear strap-on wrist weights for resistance.
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