WHAT EXERCISES CAN WHEELCHAIR USERS DO?

Confinement to a wheelchair should not interfere with exercising. Stretching and strength training helps you feel better, keeps your blood pumping and delivers oxygen to your organs and tissues. Start exercising three times a week, working up to doing some form of exercise each day. Always check with your doctor regarding your limitations before beginning any exercise program.


Warm Up and ROM Stretching


Always warm up for 3 to 5 minutes before beginning any exercise program. Circling your arms, swinging your arms back and forth, and stretching your arms above your head will get your heart pumping and get your muscles ready for further activity.
The range of motion and flexibility stretches that follow help keep your muscles from tightening. ROM stretches keep your joints flexible and promote blood circulation, and are beneficial to perform when confined to a wheelchair.
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Arm and Hand ROM Stretches

For each of the following motions, repeat at least five times before moving to the next stretch. After you stretch one hand, perform the same stretch with the other. Begin by squeezing your fingers tight, making a fist. Open your hand and relax your fingers. With an open hand, stretch your fingers apart and bring them together. Grab your wrist with your opposite hand and hold your grasped hand straight out with your palm facing down. Rotate your hand slowly in both directions. Lay your forearms on the arm rests of your wheelchair. Allow your hands to extend past the arm rests. Hold your hands straight out with your palms down. Rotate your hands so your palms face the ceiling, then face down again.


Upper Body ROM Stretches


Repeat each of the following stretches at least five times before moving to the next stretch. Bend you head forward and let your chin touch your chest. Lift your head up until your chin is level. Turn your head to the left and back to the front. Turn your head to the right and back to the front. Face your head forward and bend your head to the side, stretching your ear toward your left shoulder. Straighten your head and stretch your ear toward your right shoulder. Straighten your head and tilt it back until you face the ceiling. Take a deep breath and stretch both arms up over your head, reaching for the ceiling. Slowly release your breath and bring your arms to your side.

Lower Body ROM Stretches

Repeat each of the following ROM stretches 5 to 10 times for each foot before moving onto the next stretch. Curl your toes tight. Straighten your toes then curl them toward the ceiling. Spread your toes apart. Pull your toes together and relax your foot. Rest your right leg on top of your left knee. Slowly rotate your right foot to the left and to the right. Repeat with your left leg crossed over your right knee.

Strength Training

Increasing the strength of your muscles helps decrease muscle atrophy and increase stamina. Strengthening your muscles can also help aid in the prevention of future back injuries. When strength training, start with light weights, no more than 5 lbs., and build to heavier ones. Use a book or weighted canned goods when strength training. Both these items work as well as expensive dumbbells.
Leg Strength Exercise
Lift your leg off the floor until it is parallel with the ground. Slowly lower your leg back to the starting position. Sit up straight and repeat 10 to 15 times for each leg.

Arm Strength Exercises

Repeat the following strength exercises at least 10 to 15 times with each arm. Hold a book or a can of soup in your hand. Start from a relaxed position with your arm at your side. Sit up straight and bend your arm at the elbow, raising the weight with it. Slowly lower your arm to the beginning position. Hold the weight in your hand and lift your arm up until it is over your head and pointing to the ceiling. Slowly lower the weight behind your head as your bend your arm at your elbow. Slowly return your arm to the starting position.

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