Exercises need to be done by everyone, including seniors who have to use a wheelchair. Some exercises will stretch and help your flexibility, others will strengthen your muscles. All exercises will help to increase your blood circulation, keep your joints lubricated and improve your overall level of functioning. If you experience pain during these exercises, stop. Check with your doctor prior to starting any new exercise routine.
Grip Strengthening
Strengthening your grip will make lifting and/or holding onto items easier. Find a ball the size of a tennis ball, states the National Institute on Aging. Sit upright in your chair. Place the ball in your right hand. Gently and slowly squeeze the ball as tightly as possible. Hold this squeeze for three to five seconds. Slowly release the tension. Relax for five seconds. Squeeze the ball for another 10 to 15 times. Repeat the exercise by using your left hand. Perform this exercise throughout the day.
Side Arm Raise
Start strengthening your shoulders by doing side arm raises. Keep your feet flat on the floor, about shoulder-width apart. Take a 2-lb. weight into each hand. Hold the hand weights with your palms facing inward. Breathe in slowly. Slowly raise your arms out to the sides while breathing out. Lift your arms to shoulder height. Hold this position for one second. Slowly lower your arms back to the original position as you inhale. Relax for 30 seconds. Repeat this exercise 10 to 15 times.
Ankle Circles
Keep your ankle joints healthy and lubricated by doing ankle circles. Sit upright in your wheelchair, states SitAndBeFit.org. Lift your right leg about a foot off the ground. Slowly start to draw an imaginary circle with your toes in the clockwise direction. Make five circles. Return your leg to the starting position. Relax for 30 seconds. Lift your right leg and perform this exercise again by drawing counterclockwise circles with your right foot. Make five counterclockwise circles. Return your leg to the original position. Repeat this exercise with your left foot and ankle. Move only your ankle during this exercise, not your entire leg.
Isometrics
Strengthen your hip and butt muscles by doing isometrics. Isometrics involve tightening, or contracting, your muscles, according to the University of Washington Orthopedics and Sports Medicine Department. Isometrics will not stress your joints and will improve your circulation. Strengthen your hips and butt by tightening your buttock muscles. Hold this squeeze for five seconds. Release the tension. Relax for 10 seconds. Repeat this exercise four times. Lean over so you sit on one hip. Tighten your abdominal muscles. Return to your original sitting position. Repeat this exercise four times with each hip.
Upper Body Rotation
Keep your upper body flexible by doing a rotation. Sit upright in your wheelchair. This will lengthen your spine, states SitAndBeFit.org. Place your right arm over the back of the right side of your chair. Reach your left arm across your body as you rotate your body . Your spine and neck will be facing your right side as you do this movement. Hold this position for five seconds. Slowly return your body to the original position. Repeat this exercise five times to your left side.
