Fun and Effective Wheelchair Exercises

Almost anyone can experience the miraculous benefits of exercise even if you happen to be confined to a wheelchair. Exercising is even more critical if you sit in a wheelchair during the day since the lack of movement can cause fatigue as well as atrophy of the muscles. You’ll be surprised to discover how wheelchair movement can benefit not only your muscles but your general outlook on life. If you experience depression, anxiety, or have difficulty sleeping, exercise may be the answer. Here are some wheelchair techniques for exercise that really work.

Start with Stretches

Stretching is a great way to start into wheelchair workout routine. Stretching not only prepares your body for exercise and reduces the risk of injury, but it’s excellent for soothing tired, sore muscles which can arise from being in one position too long. Doing gentle neck rolls and range of motion exercises not only helps to maintain healthy, supple muscles, it’s also relaxing for the mind. Make it your goal to do range of motion exercises for the neck and shoulders several times during the day. Bring your ears to your shoulders, your chin to your chest, and do shoulder shrugs and arm extensions at regular intervals. You’ll be surprised at how this can reduce muscle fatigue and help sore muscles.

Upper Body Strength Training

To do upper body resistance exercises, start with a pair of light dumbbells. Do several sets of bicep curls, tricep extensions, and lateral arm extensions. Follow this with raising the weights above your head in a smooth, controlled fashion. Start with six to eight repetitions and gradually add more weight as you get stronger. Always exhale as you raise the weight and inhale as you bring it down. Take it slow at first to avoid injury, but don’t be afraid to challenge yourself as you become more fit. To make it more interesting, purchase a video or DVD with wheelchair techniques for exercise or any DVD where the exercises are done in a sitting position.

Group Sports

Another option is to get involved in wheelchair group sports such as basketball, wheelchair baseball, or tennis. How about wheelchair billiards? Some wheelchair bound athletes are even trying their hand at extreme sports. One site where you can get information on sports participation if you’re confined to a wheelchair is unitedspinal.org.

Wheelchair bound exercises: Specialized wheelchair techniques and equipment

Another option is to buy specialized equipment designed for wheelchair use such as the Vitaguide Pro Wheelchair Exercise Machine. It may be helpful to schedule a few sessions with a personal trainer to help you learn new wheelchair techniques to do at home.

Learning wheelchair techniques for exercise can make you look and feel better, but always check with your doctor before starting a new routine.