Download the PDF: Active 10 – bed and sitting exercises (121kB pdf)
It is important to stay active during your hospital stay to prevent your muscles from becoming
weaker and your joints stiffer. Below are some exercises you can complete to help keep you
active for 10 minutes a day. Please only complete those that you are comfortable with, if they
cause pain or make any of your symptoms worse, please stop and let a member of staff know.
Please seek guidance from therapists if you have a broken bone, have had stroke, have had
surgery or are having treatment for a heart problem before doing any of these exercises as
they may not be suitable for you.
Active 10 – bed exercises
Exercise 1
- Push your knee into the bed so your thigh muscle tightens.
- Hold for 3 seconds.
- Relax.
- Repeat up to 10 times on each le
Exercise 2
- Slide your heel towards your bottom so that your knee bends.
- Hold for 3 seconds .
- Relax.
- Repeat up to 10 times on each leg
Exercise 3
- Point your toes towards the end of the bed.
- Hold for 3 seconds.
- Relax.
- Repeat up to 20 times with each ankle
Exercise 4
- Point your toes towards the ceiling.
- Hold for 3 seconds.
- Relax.
- Repeat up to 20 times with each ankle.
Exercise 5
- Squeeze your buttock muscles together.
- Hold for 5 seconds.
- Relax.
- Repeat up to 10 times
Exercise 6
- Bend your elbow so that your hand touches your shoulder.
- Slowly relax.
- Repeat up to 10 times with each arm
Exercise 7
- Lift your arm up straight towards the ceiling as high as is
- comfortable.
- Slowly relax.
- Repeat up to 10 times with each arm
Active 10 – chair exercises
It is important to stay active during your hospital stay to prevent your muscles from becoming
weaker and your joints stiffer. Below are some exercises you can complete to help keep you
active for 10 minutes a day. Please only complete those that you are comfortable with, if they
cause pain or make any of your symptoms worse, please stop and let a member of staff know.
Please seek guidance from therapists if you have a broken bone, have had stroke, have had
surgery or are having treatment for a heart problem before doing any of these exercises as
they may not be suitable for you
Exercise 1
- Lift your heel of the ground and straighten your leg.
- Hold 3 seconds.
- Relax.
- Repeat up to 10 times on each leg.
Exercise 2
- Lift your knee towards your chest.
- Hold for 3 seconds.
- Relax.
- Repeat up to 10 times on each leg.
Exercise 3
- Keeping your toes on the floor, lift your heels off the ground.
- Hold for 3 seconds.
- Relax.
- Repeat up to 20 times.
Exercise 4
- Keeping your heels on the ground lift your toes off the floor.
- Hold for 3 seconds.
- Relax.
- Repeat up to 20 times
Exercise 5
- Squeeze your buttock muscles together.
- Hold for 5 seconds.
- Relax.
- Repeat up to 10 times.
Exercise 6
- Bend your elbow so that your hand touches your shoulder.
- Slowly relax.
- Repeat up to 10 times with each arm.
Exercise 7
- Lift your arm up straight in front of you as high as is comfortable.
- Slowly relax.
- Repeat up to 10 times with each arm