Just because someone is confined to a wheelchair does not mean that he or she cant stay fit. In fact, a lot of people who are in wheelchairs work extra hard at keeping fit and strong. Keeping in shape allows you to feel better and move easier among other things. So what is the best exercise for wheelchair users?
Some of the best exercises for wheelchair users will be the ones that strengthen your shoulders, chest, and core of your body. These are the body parts that will take a lot of the stress when manually moving your wheelchair.
Some of The Best Exercise For Wheelchair Users
| Exercise | Muscle Group Worked | Level |
|---|---|---|
| Shoulder Openers | Deltoids Pectoralis Rotatory cuff muscle | Beginners |
| Reverse Fly | Trapezoids Rhomboids Posterior deltoids | Beginners |
| Front Raise & Lateral Raises For Shoulder | Front & outside shoulder | Beginners |
Abdominal Hollowing | Core / Abdominal | Beginners |
| Basic bicep Curls | Bicep | Beginners |
| Overhead Triceps Extension | Triceps | Beginners to Intermediate |
Benefits of Exercising in a Wheelchair
There are many reasons to exercise while in a wheelchair. From feeling good to increase the distance you can travel in your chair without getting tired. With that said there are some key reasons you should be exercising while in a wheelchair.
- Alleviate joint and muscle pain
- Increase your ability to move
- Prevent injury to your arms, shoulders, and hands by strengthing the muscle
- Built muscle
- Improve balance
- Increase your range of motion
Keep Your Shoulders In Good Shape
When someone is in a manual wheelchair this means that they propel themselves using their own body (mostly upper body like the shoulders, and triceps) to move. Or someone pushes them from the handles. Because of this developing and maintaining a healthy upper body is important. While wheelchair accessories like cushions and other products are good to have to keep you comfortable exercise is something that you should strive to do daily to maintain a healthy and easier time while in your wheelchair.
Shoulder Openers
Muscles that get worked:
- Deltoids
- Pectoralis major & minor
- Rotator cuff muscle
What you need:
- Broomstick or equivalent to a broomstick
Instructions to do shoulder Openers:
- Step 1: If possible remove your armrests
- Step 2: With a wide grip about 5 inches wider than your shoulders hold the broomstick
- Step 3: Keeping your arms straight raise the stick above your head.
- Step 4: Hold for at least 5 seconds and then return to the start position. Try to do at least 10 reps daily.
https://www.youtube.com/watch?v=1Z_xIH10wpE
Reverse Fly’s Are Some of The Best Exercise for Wheelchair Users
Muscles that get worked:
- Trapezius
- Rhomboids
- Posterior deltoids
What you need:
- Resistance band
Instructions to do reverse fly’s:
- Step 1: At around shoulder level take your resistance band and wrap it around something sturdy like a column or pole.
- Step 2: At shoulder levels, you want to hold the band securely with each hand and then raise your arms out in front of you.
- Step 3: Sit up tall and move your arms straight out to the side. Keep your shoulders down and back allowing you to fell the squeeze between the shoulder blades.
- Step 4: Complete 12 to 15 reps with some rest in between. Try to repeat for 3 sets
https://www.youtube.com/watch?v=d8Y9oIstSrI
Front Raise & Lateral Raises For Shoulder
Muscles that get worked:
- The front muscle of the shoulder
- Outside shoulder muscle
What you need:
- Two dumbells (5 lb or higher depending on your strength and conditioning)
- Or just your arm weight for beginners and elderly
Instructions to do front raise & lateral raises:
- Step 1: Remove the armrest if you can.
- Step 2: Holding the weight in each hand at your side slowly raise your hands up just so they are even with your shoulders.
- Step 3: Slowly bring your arms back to the start position
- Step 4: Try and complete 10 reps and repeat 3 sets.
You can modify these moves by using a single weight and holding them with both hands and lifting your arms up to shoulder level. You can also use no weights and follow the same motion. Follow the below video for instructions.
https://www.youtube.com/watch?v=EVQcgYQyzz0
Abdominal Hollowing
Muscles that get worked:
- Strengthen core stomach muscles
What you need:
- Just you. No props or weights needed.
Instructions to do abdominal hollowing:
- Step 1: Sit up as straight as you can.
- Step 2: Breath in while trying to pull up your diaphragm.
- Step 3: Hold that for a second and slowly release the breath and repeat the steps 2 more times.
https://www.youtube.com/watch?v=pvGpeh0JRfw
Basic Bicep Curls
Muscles that get worked:
- Biceps
What you need:
- Small dumbbell weight
Instructions to do bicep curls:
- Step 1: Remove the armrest if you can.
- Step 2: Grab the dumbbell with either your right or left hand to start. If you are using two dumbells then grab one in each hand.
- Step 3: Start with the dumbbells at your side.
- Step 4: Slowly bend your elbows up. You will feel your bicep muscle working. Slowly drop the weight back down in a controlled manner.
Watch the below video from I FIT on how to properly do tricep extensions. They have great instructions on how to perform this while in your wheelchair.
https://www.youtube.com/watch?v=BmgQoxRLp0M
Tricep Extensions
Muscles that get worked:
What you need:
- Small dumbbell weight
Instructions to do tricep extensions:
- Step 1: Sit up as straight as you can.
- Step 2: Grab the dumbbell with both hands and carefully lift it over your head.
- Step 3: Move your elbows closer to your head.
- Step 4: Slowly bend your elbows so the weight slowly drops below your head. You will feel your tricep stretch.
- Step 5: Slowly lift the weight back up while keeping your elbows in place.
Watch the below video from I FIT on how to properly do tricep extensions. They have great instructions on how to perform this while in your wheelchair.
https://www.youtube.com/watch?v=2s77y0YC0d4
Caution Before Exercising
While exercising is excellent to keep your body in shape and get your cardio stronger we believe you should always consult with your doctor before beginning any type of exercise program.
Anyone with heart issues, dizziness, high blood pressure, or any other underlying condition should speak to their physician before starting any type of exercise program.
If you feel any type of pain or discomfort while exercising please stop immediately and seek help.
Takeaway on Some of the best exercise for Wheelchair users
Staying active and fit in your wheelchair is something that can be done with some basic exercise and discipline. Strengthening your shoulders, arms, and core will make your wheelchair experience easier when your body is more in shape. You’ll be able to manually use your wheelchair easier and move farther.
Be sure to start slow and before you start any workout routine be sure to consult with your doctor.
