Incorporating exercises into your daily routine is important, especially if you are wheelchair bound. Exercising increases your mobility, flexibility, muscle strength and body awareness. Improvement will also be noticed in your posture, spine stability and circulation, allowing you to feel more comfortable and confident. As always, check with your doctor regarding participating in a fitness program, and note any possible restrictions.
Spine Stretch Forward
This Pilates exercise helps improve your posture and alleviate spine pain experienced. Sitting tall in your wheelchair, relax your shoulders and extend your chest. Rest your feet on the floor, and place your hands on your thighs. Contract your core by pulling your navel to your spine. Exhale and flex forward one vertebra at a time, leading with the top of your head. Inhale and return to the start. Repeat three times.
Overhead Stretch
Keeping your body flexible is key to improve your health. In your wheelchair, sit up tall with your core engaged. Inhale and extend both of your arms over your head, interlacing the fingers. With your palms facing the ceiling, exhale and push your arms up and slightly backwards. Hold this position for five seconds. You will feel this in your shoulders, upper back and core. Return to the start, and complete five times.
Biceps Curls
This exercise focuses on increasing your upper-body strength. Sitting tall in your wheelchair, place your feet on the floor. Relax your arms at your sides with your palms facing inward. Hold a dumbbell in each hand using a comfortable weight. Exhale and bring your right hand up to your chest, turning your palm toward your shoulder. Your will feel your biceps muscle contract. Inhale and return to the start. Repeat on the left side. Complete three sets of 10 repetitions on each side.
Lateral Raises
Strengthening your shoulders will allow you to become stronger to lead a healthy lifestyle. Begin sitting up tall with your shoulders relaxed, arms at your chair's sides and palms facing your body. Slowly raise your right arm to shoulder height, using a relatively light dumbbell. Make sure your palm faces the ground at the top of the motion to avoid potential injury. Return to the start position, and repeat with your left arm. Complete three sets of eight repetitions on each side.
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