Exercises You Can Do Without Leaving Your Bed

Depression can cause you to feel exhausted and not like "yourself." At times, it can be tough to get out of bed. 

Even though it might feel comforting to stay tucked away, you know that it won't always make you feel better long-term. You've probably heard that exercise can ease symptoms of depression. But you know a full workout is probably not the best thing for you right now. 

But that doesn't mean exercise is out of the question. There are many great exercises you can do without leaving your bed. 

Movements that make you more flexible can be great for your overall fitness as well as your mental health. The knee-to-chest stretch is a simple exercise that can be done from the comfort of your bed.

As you lie on your back, bring both of your knees close to your chest. Hold them both and relax your back into your bed. Imagine that your lower back is flattening into the mattress. Hold this stretch for 20 to 30 seconds at a time.

For this movement, you'll also want to be lying on your back. First, make sure there's enough space above your head so that your full arm span can stretch out. You may need to move down a bit from where you normally lie. Reach your arms above your head. Stretch them out so that you feel a nice pull through your muscles. Point your toes and stretch through your legs as well. Think about your entire body lengthening from the head to the foot of your bed.

Start in an upright, seated position. You can do this seated against your headboard or while seated at the edge of your bed, with your legs hanging off the side. You'll first place your right arm above your head and bend your elbow so that your right palm is against the center of your back. You'll then use your left hand to slightly push your right elbow down, just enough you feel a stretch in your triceps. Do the same movement for the other side.

Be careful not to push your elbow down too far. Only do what's comfortable.

This movement can be extra helpful if you've been seated for a while and need to loosen up an area that is often hard to stretch. Start with both of your knees bent and both of your feet flat on your bed. Move the outside part of your right ankle to your left knee. Slowly press your right knee away from the center of your core. Notice the slight stretch in your glute. Hold this for 20-30 seconds. Repeat the same stretch on the opposite side to ease the tension in your glutes.

You can activate your ankles and increase blood flow with pumping and rolling motions. For ankle pumps, lie or sit on your bed with your feet out in front of you. Point your feet as far as you can back, toward your knees. This is called "flexing" your feet. Then, point your feet as far as you can away from you. Slowly flex and point your feet multiple times in a row for a great ankle activation.

In the same position, rotate your ankles in a circular motion to the right. Create as wide of a circle with your toes as you can. Do this for 15 seconds and then switch to the left for 15 more seconds.

Don't forget to address your neck muscles, too, which often become stiff as you lie in bed. Neck rotations can keep your neck strong. As you're sitting, first, you'll slowly look up toward the ceiling. Feel the stretch as you do so. Then, slowly tuck your chin back in and look down. After that, look to the right and to the left. It's important to do these motions gently so you don't accidentally kink your neck.

To do this movement, you'll want to either sit upright against your headboard or propped up with pillows. First, you'll lift your shoulders toward your ears. Hold this "shrug" for two seconds and then lower your shoulders back to your starting position. Repeat this exercise a few times.

The shoulder shrug can help increase your upper body strength, posture, and even mobility while in bed.

Your glutes are important to keep you moving safely. They support your body weight, stabilize your pelvis and hip joints, and aid in much more. Even when you're not walking around much, it's important to keep your glutes activated. Glute squeezes can help do this, without a need to stand.

Lie down on your pillow, with your head and shoulders also propped up with pillows. The rest of your body should lie flat, with your arms by your sides. Straighten your legs as much as possible. Squeeze your glutes together tightly and hold this position for three seconds. Relax your glutes briefly and then repeat the glute squeeze. Aim to do this for about 30 seconds.

This movement can help strengthen your core, back, legs, and arms. You'll begin flat on your back with your feet together. Lie with your arms beside you. Breathe in deep and exhale, while you lift your chest and feet off of the bed. Stretch your arms to your feet so that your fingers, toes, and eyes are all in line. You'll feel your core engage. Keep breathing deeply and hold the pose for however long is comfortable for you. When you are ready to release, slowly exhale and lower your chest and feet onto the bed.

You can strengthen your legs with sets of leg lifts. First, lie flat. You'll bend one of your legs at a 90-degree angle. Keep this leg's foot flat on your bed while your other leg is straight. Slowly lift the straight leg off your bed a few inches (or as far as is comfortable) and lower it gently. Repeat this motion until you feel tension in your leg. Do this same movement on the other side, with the opposite leg bent. Make sure you keep a steady and controlled motion as you lift and lower your legs.

You can strengthen your glutes from your own bed, without the need for any extra weight or equipment. To do body weight glute bridges, lie flat on your back with your knees bent and your feet flat on your bed. Squeeze your core (your stomach muscles) and lift your bottom off of your bed while keeping your arms at your sides. Hold the squeeze for five seconds and then lower your bottom to the bed. Start with a couple of repetitions and increase as they become easier.

Keep your shoulders strong with lying lateral raises. Lie in bed on your back, with your arms straight by your sides. Slowly lift one of your arms out to the side of your body while you keep your elbow straight. Hold your arm here for five seconds and then slowly lower it back down. Repeat this movement a few times. Do the same number of repetitions on the other arm for a well-rounded shoulder workout.