Fitness experts know the exercise ball is one of the best ways to strengthen and improve abs and strengthen the back while increasing balance and stability.
It is also a cost effective way to target your core muscles (eliminates the need for a gym).
You will want to select a ball that is the right size and properly inflated. You choose a ball based on your height and legs. When sitting on the ball, your thighs should be parallel to the floor. As I am only 5'3", I use a 26" ball. It also fits through the wheels of my walker.
One good thing about lying flat on your back is your posture is great!
I do stretches and calisthenics for muscles in bed. 15 minutes per day before I get up. The ones from grade school gym. If it feels good, stretch it. Hold. Repeat.
For back: Lift bent leg to chest. Hold tight with arms. Repeat with other leg.
Leg Lifts Knee bends
I flex and "HOLD" for 10 secs and repeat. For every exercise. Physiotherapist recommends I slow down and hold more. For more strength (ie. resistance)
To do while watching TV, on the toilet, in a chair... No need for a ball.
Posture - Push shoulder blades back and together. Shoulders down.
Leg Extension - Extend one leg out straight, then lower and do the other one. Do 2 reps of 10.
Ankle Circles - Rotate your ankle 5 times clockwise, then 5 times counter clockwise. Repeat with other ankle. Work up to 10 times.
Air-punching - with or without hand weights (if you don't have weights, use cans of food) is an easy cardio exercise.
Raise arms - reach for the sky. Those arms weigh 10 lbs! Also shoulder rotations.
I started exercising shoulders as reaching up to do keys was difficult. Now in a wheelchair for long distances, I am finding many new challenges.
For sitting/posture pain: Hourly, take a walk (if able) and squeeze your butt muscles. This also helps your lower back.
Hourly, turn your head from side-to side, drop your chin to stretch your neck.
Stretch... arms, legs, waggle fingers
I find the pool is great. The water all around balances me and I don't need a walker/wheelchair. I can take my walker/wheelchair right in poolside.
I select a spot where I can touch the bottom and grab on to the edge. I also "walk" down pool length.
I find many exercises that I normally couldn't do both easy and possible.