Sitting in a wheelchair for hours at a time can produce back discomfort, muscle stiffness and loss of muscle tone. Wheelchair exercise is an important aspect of keeping healthy--it can not only reduce discomfort, it can also strengthen the lungs and heart, according to Helen Hecker, contributor to the Disabled World website. It can also help improve flexibility, mobility and weight maintenance. Consult your doctor before beginning a wheelchair exercise regimen. Your doctor can help you determine which exercises are appropriate for you.
Trunk Rotations
Trunk rotations can help you strengthen the core muscles of the back and abdomen. Make this exercise more effective by using a resistance band attached to a door handle, a hook or the arm of your wheelchair, according to the Wheelchair Site. Hold the resistance band tight and turn your upper body away from the band while keeping your back straight. Perform eight to 10 repetitions, then switch sides.
Biceps Curls
Biceps curls can tone and strengthen the arm muscles. Sit in a chair with good back support. You can also do this exercise from your wheelchair, although some models offer limited arm clearance, Hecker says. Place a 3 lb. to 5 lb. dumbbell in each hand and hold your arms down at your sides, with your palms facing you. Bend one arm at the elbow, bringing the dumbbell up to your chest. Lower your hand and repeat with the other hand. Perform eight to 10 repetitions for each arm.
Sitting Push-ups
According to the University of Iowa website, sitting push-ups can help relieve compression of the spine and pain in your back and lower extremities. It can also help you build arm, shoulder and chest strength. To practice this exercise, simply place your hands on the arms of your wheelchair and lift your body straight up. Lower your body slowly and repeat eight to 10 times. Perform a few repetitions several times a day to reduce back fatigue.
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