Wheelchair exercises for the hamstrings will help to strengthen and stretch the muscles located along the back of your knee. Your hamstrings cause your knee to bend. Keeping these muscles healthy will help you with jumping, running and walking. Doing the exercises regularly will provide the best results. Check with your doctor prior to starting any exercise program.
Knee-To-Chest Stretch
Stretch your hamstrings to keep them healthy. Sit upright in your wheelchair. Place both of your feet firmly on the ground. Slowly bring your right knee to your chest, according to sitandbefit.org. Place your hands underneath your knee to increase your stretch. Hold this position for five seconds. Slowly lower your leg back to the original position. Relax for five seconds. Repeat this exercise eight times. Do this exercise again with your left knee raised. When you feel stronger, start circling your ankle while your leg is lifted. Ankle circles will lubricate your ankle joint.
Hamstring Pull
Strengthen your hamstrings by doing a hamstring pull. Start this exercise by using a linoleum surface. Sit upright in your wheelchair. Keep your left leg off the floor and your right leg touching the floor. Lift your right leg and place it in front of you. Pull your chair forward as you bend your knee, according to the Nicholas Institute of Sports Medicine and Athletic Trauma at nismat.org. Pull yourself around the room for two minutes. Make certain your chair moves toward your foot. You do not want to be sliding your right foot on the floor. Repeat this exercise with your left leg pulling you around the room. As you increase your hamstring strength, start doing this exercise on a carpeted surface.
Hamstrings Strengthening
Another wheelchair exercise for the hamstrings involves using a resistance band. Lock the wheels on your wheelchair. Attach one end of a resistance band or elastic tubing to a door knob, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Lift your right leg and bend your knee as you place the other end of your resistance band around your right ankle. Keep your right leg off the floor when you attach the band to it. Sit upright in your wheelchair. Slowly straighten your right knee. The resistance band will help to straighten your leg. Hold this position for five seconds. Slowly bring your leg back to the original position. Relax five seconds. Repeat this exercise 10 times with each leg. Increase your level of intensity by moving your chair farther away from the door knob.
Bending Stretch
Stretch your hamstrings to keep mobile. Sit toward the front of your wheelchair. Straighten out your right leg in front of you, according to the Mayo Clinic. Place your right heel onto the floor. Keep your left foot on your wheelchair pedal. Slowly bend your torso forward. Bend until you feel a stretch along the back of your thigh. Keep your back straight, do not slouch. Hold this stretching position for 30 seconds. Slowly return to your original position. Relax for five seconds. Repeat this exercise five times. Do the exercise again with your left leg forward.
Member Comments