Wheelchair-based exercises are an intensive exercise program that includes trunk stabilization, strengthening exercises, and balance training. People use the chair’s wheels to move the body, the arms to propel them forward, backward, or to turn quickly in a circle. To obtain most of their physical fitness needs, they should be undertaken at least three times a week for no less than 15 minutes. It’s better to continue exercising for 30 minutes or more per session. It’s advisable to perform the exercises in the morning or late afternoon.
Best Wheelchair-Based Exercises:
- Shoulder Retractions for Beginners
Start this exercise by sitting in a corner or edge of your wheelchair. Reach behind you with your right hand and grab the bar that’s on top of the chair. Then raise both arms overhead, crossing them at your wrists to form an “X.” Push down on the bar with your right arm while pulling it back toward you with your left arm. Bring it back to its original position, then repeat on the opposite side.
- Side Plank
While in the seated position, use your left elbow to rest on your right knee. Then slide your torso closer to the ground by pushing with your right elbow. When you get low enough, use the left elbow to push yourself further up.
- Elbow Facing Wall Hold
This exercise uses a wheelchair-based backstroke swimming pool apparatus for stability while performing arm circles. The exercise starts by always facing a wall with an arm’s length distance between each side of the wheelchair and the wall. Rock forward and backward into a seated position, then rock back and forth with one arm facing the wall. Push with your arms to reach up against the wall, then push down against it. Make this motion for 30 seconds on each side, then stop and switch the arm facing the wall. Rest for 10 seconds before repeating.
- Arm Circles
While in a seated position with both hands around the tubing of a powered wheelchair, push forward or backward to roll forward or backward in your wheelchair until you always reach an arm’s length distance from your chair between each side of it. Use one hand to press down on the tubing, then circle the arm at the wrist. Do this for 30 seconds, then stop and switch hands to do three repetitions on each side before resting for 10 seconds.
- Standing Chair Push
This exercise is meant to keep the legs and feet healthy. When standing, place one hand on the chair always for balance and brace yourself against the back of the chair with the other arm. Push yourself forward with one foot while stepping backward with the other, then change sides and repeat.
- Chest Squeeze with, or without, a medicine ball
This exercise uses a wheelchair for stability. It focuses on the chest, shoulders, and arms. With your back against the chair’s backrest, take the medicine ball in both hands, then bring it in front of you to rest on your chest. Push the ball away from you with one arm while bringing it back with the other arm.
- Leg Lifts
This exercise starts in a seated position with your legs bent at 90 degrees at the knees and feet flat upon the seat cushion. Straighten one leg upward while raising your other leg off it. Hold this position for three seconds, then alternate sides to do three repetitions on each side before switching legs again for one set of four repetitions before resting 30 seconds between sets.
- Back Extension
This exercise also starts in a seated position with legs bent at 90 degrees at the knees and feet flat upon the seat cushion. Raise the lower back by raising the upper back with hands on the back of the chair. Hold this position for three seconds, then return to a seated position before repeating. Do this exercise four times before resting 30 seconds between sets.
- Chest Press with resistance band
This exercise helps to strengthen the arms. It’s done on a chair with the feet supported by the legs while sitting on top of them. The resistance band is looped around your chest for extra tension. Place the band just above the breasts, then squeeze to lift your chest upward. Extend your arms to the side, then back down to starting position for three seconds before rising and lowering with each repetition.
- Shoulder Presses with resistance band
This exercise also works on strengthening the shoulders and arms always using a wheelchair-based backstroke swimming pool apparatus for stability. The exercise starts with the tubing looped around both shoulders that use opposite sides of one hand to press against it while keeping the elbow close to the torso. Extend the shoulder forward, then bring it back toward your body before pressing down again as a partial repetition before a complete repetition is made by pushing down against it again as a full press downward.
- Squatting Resistance Band Exercises
This exercise uses a wheelchair-based backstroke swimming pool apparatus for stability while performing arm circles. The exercise starts by always facing a wall with an arm’s length distance between each side of the wheelchair and the wall. Rock forward and backward into a seated position, then rock back and forth with one arm facing the wall. Push with your arms to reach up against the wall, then push down against it. Make this motion for 30 seconds on each side, then stop and switch the arm facing the wall. Rest for 10 seconds before repeating.
- Bench Press on a bench for stability
This exercise uses a wheelchair-based backstroke swimming pool apparatus for stability while performing arm circles on a bench with an adjustable height. The chair sits low enough to always keep your head up during the exercise but high enough to support you when you lay flat down to minimize strain on your lower back by placing extra weight upon it. Rock forward and backward into a seated position, then rock back and forth with one arm facing the wall. Push with your arms to reach up against the wall, then push down against it. Make this motion for 30 seconds on each side, then stop and switch the arm facing the wall. Rest for 10 seconds before repeating.
Hey! Do You Wanna Buy Best Wheelchair Then Click Me.
Conclusion
These are only a few wheelchair-based exercises you can do. The more you exercise, the more strength you’ll have, and the less likely you will suffer from injuries.
