You can try the following bed rest exercises. 1. Kegels: Draw the pelvic-floor muscles that surround your vagina up like an elevator climbing up to your belly button, tightening them as if you are stopping the flow of urine; do not squeeze your buttocks. Hold for 10 seconds, breathing normally, then slowly release. Repeat 10-20 times. Benefits Helps you identify, control and strengthen your pelvic-floor muscles; this can help prevent urinary incontinence and speed healing after childbirth. 2. Ribcage breathing: Grasp your upper torso, spreading your fingers wide along your ribcage. Inhale deeply through your nose (feeling your ribcage expand under your fingers). Exhale through your mouth as you gently draw your belly in and do a Kegel. Do five times, working up to 10. Benefits Strengthens your deep abdominal and pelvic floor muscles; improves breathing and circulation, giving you a boost of energy. 3. Gentle pelvic tilts: Sitting “Indian style,” with knees bent, inhale through your nose as you lift your chest and lengthen your neck, arching your back. Exhale through your mouth as you round your spine, gently tucking your pelvis under, and draw your abs in as you do a Kegel. Return to the starting position and do five times, building up to 10. Benefits Promotes circulation throughout your entire body and gently tones the deep belly muscles, aiding digestion. Source: http://www.fitpregnancy.com/pregnancy/pregnancy-health/bed-rest-workout
On top of what that has been said, you can consider attaching a thick rubber band to provide resistance for shoulder and arm exercises. Lower body exercises are also important so simple movements like circling the ankle and bending the knees and pulling the ankles towards the body will be good forms of simple exercises.
Here are some other moves you can try while in the pool: http://www.fitpregnancy.com/exercise/prenatal-workouts/water-baby-workout http://www.fitpregnancy.com/exercise/prenatal-workouts/make-splash?page=2 Adjust the intensity and listen to your body. Have fun!
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There are some simple exercises you can do while on bed rest. This video guides you on how to move your arm, shoulder, knee, hip, feet and kegels. https://www.youtube.com/watch?v=ATghaJHAuyE
Thank you ladies, tried some water aerobics and will try the bed exercises today as well. :)
thanks