even easier progressions#1506

Hello, I have a spinal injury that has had me fully bed bound for 2 years and partially for the last 3.
I need more information on stretching and easier progressions for a lot of the exercises that use the lower body. I can do wall push ups easily but I cannot get onto the ground and definitely cannot get up from the ground. Any help is deeply appreciated!

Heya! Chrys here, one of the trainers at Hybrid! Given your situation, the best approach is to focus on gentle mobility work, seated exercises, and gradual strength building to avoid strain while still making progress. Since getting to the ground isn’t an option right now, seated and bed-based movements will be key.

For stretching, start with seated hamstring stretches, seated spinal rotations, and ankle circles to keep mobility in your lower body. You can also do lying knee-to-chest stretches if you have enough mobility while staying in bed.

For strength progressions, since wall push-ups are easy for you, you can start incorporating seated dips using a sturdy chair or bedside support to strengthen your triceps and shoulders. For lower body work, seated marches (lifting each knee up while sitting) can help reintroduce controlled movement. Seated leg extensions (lifting your foot off the ground and holding for a few seconds) are great for engaging your quads without standing up.

If you have access to resistance bands, banded leg presses while seated or lying down can help activate your lower body safely. Over time, you can transition to seated squats, where you practice slightly shifting your weight forward without fully standing up.

All this said, this should only be taken seriously if you got the ok from your doctor. Regardless, hope this helps!