ELDERLY WHEELCHAIR EXERCISES

If you are elderly and spend many hours in a wheelchair, performing exercises that will strengthen your upper and lower body can keep your bones strong, loosen up your joints and promote flexibility. This may result in less pain and also help you build endurance. Always consult with your primary care provider before starting an exercise program.

Sunshine Arm Circles

This exercise will strengthen and tone your shoulders and arms. Hold a lightweight ball, such as a beach ball, in your hands and raise it above your head. Imagine a clock and circle the ball around in a clockwise manner, then reverse. Do two sets of eight repetitions in each direction. You can perform this exercise without a ball; just imagine holding one throughout the motions.



Front Arm Raises

Hold a lightweight ball, such as a beach ball, in front of you with your palms facing each other. Slowly lower the ball to you knees, and then slowly raise it shoulder level. Take approximately two to three seconds to lower and raise the ball. Do two sets of 10 to 15 repetitions. This exercise can strengthen and tone your biceps. You can also perform this exercise without holding a ball; imagine you're holding one while going through the motions.

Ball Chest Press

Hold a lightweight ball, such as a beach ball, at chest level with your palms facing each other. Squeeze the ball while slowly pushing it away from you, then pull it back to your chest while squeezing your shoulder blades together. Do two sets of 10 to 15 repetitions. This exercise will strengthen your upper body.

Inner Thigh Squeezes

With a lightweight, medium-size ball between your knees, squeeze for about one to two seconds. Try to feel the resistance in your thighs. Slowly release the ball, but keep the tension so it doesn't fall. Do two sets of eight to 10 repetitions. This exercise can help tone the muscles in your thighs.

Knee Extensions

This exercise can strengthen your abdominal muscles; your hamstrings, in back of your thighs; and your quadriceps, in front of your thighs. While holding onto the sides of your wheelchair, extend one leg out and raise it to a comfortable height. Try not to lock your knees. Lower your leg back to the starting position. Do two sets of eight to 10 repetitions for each leg.

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