Supine Upper Torso Twist
This twisting stretch improves mobility at your midback, ribcage and upper body, making it easier to breath and decreasing tightness or stiffness from prolonged bedrest or illness.
Lying on your back, clasp both hands overhead and turn to one side, keeping your eyes on your hands so the neck and shoulder stay in line. You can repeat this to the same side, or switch sides each time. Think about trying to stack the shoulders on top of one another while limiting how much the hips move so you get the most twist possible.
Inhale on the twist, thinking about expanding at the ribcage and the little muscles between the ribs, and exhale as you come back to center.
This exercise improves mobility at your midback, ribcage and upper body, which might feel particularly tight or stiff after spending lots of time lying down and can make it harder to get a good deep breath in.
Introduction to Supine (On Your Back) Exercises
Categories: Supine, Introductions
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise in positions other than on your back or in bed, it is still very important to keep yourself as active as possible.
Supine Absolute Basics – "The Bare Minimum"
Categories: Start Here, Supine, Exercise
Some of the absolute basic exercises that should be performed if you are bed-bound include ankle pumps, heel slides and rolling from side to side to change position. Doing these exercises regularly several times a day will help from developing blood clots, pressure ulcers or bedsores, and contractures (shortened, tight muscles).
Supine Belly Breathing
Categories: Start Here, Breathing, Supine, Exercise
Stress and illness can affect how we breathe, impacting our digestion, cardiac and pulmonary function, nervous system and overall health. Luckily, we can control how and where we breathe in our bodies to change this.
Getting Out of Bed (Supine Log Roll)
Categories: Start Here, Supine, How To, Exercise
The 'log roll' is a simple technique to make it easier to get in and out of bed, and is useful for those who have back pain or decreased balance and strength.
Strengthening the muscles of the buttocks makes it easier to get out of bed, a chair or off the toilet. It can also make it easier to go up stairs and can help decrease low back pain.
Supine Lower Trunk Twist
This twisting exercise stretches any areas of tension at the mid and lower back and even the sidebody and muscles between the ribcage. When done more quickly from side-to-side, it can act as an abdominal strengthening exercise.
This exercise strengthens abdominal and hip muscles as well as helping to stabilize your lower back.
Supine Neck Mobility & Stretches
Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your posture.