Exercise For Wheelchair Bound People

Following a daily exercise program is essential if you are wheelchair bound. Wheelchair exercises will help strengthen your heart and lungs, improve mobility, flexibility and increase muscle strength. There are a variety of exercises that you can perform using equipment like resistance bands, but many wheelchair exercises require no equipment, just your own body's resistance. Before starting any exercise program, make sure to consult your physician or physical therapist to discuss your specific abilities and limitations.

Wheelchair Push-Ups

Wheelchair push-ups, or sitting push-ups, build strength in your upper body, utilizing your own body weight as resistance. To perform wheelchair push-ups, start by locking the wheels on your wheelchair. Grab your armrests with your hands and push yourself up off of your wheelchair seat. Hold this position for five to 10 seconds and then slowly lower your buttocks back to the chair. Do two sets of 10 repetitions.

Resistance Bands

Resistance bands can be used to perform several exercises, such as leg and arm extensions, lat pull-downs and rows. These large rubber bands are easily anchored to a door or your wheelchair. To perform rows, anchor your resistance band in front of you. Grab the ends of your bands and fully extend your arms. Slowly pull back towards yourself, bending at the elbows. Return to the start position.

Aerobic Exercise

Although you are confined to a wheelchair, aerobic exercises are still an option. Competitive sports like, wheelchair basketball, volleyball, and racing will get your heart rate up, which strengthens your heart and lungs. The University of Iowa Health Care suggests that you reach and maintain your target heart rate for 30 minutes to get the most benefit out of your aerobic workout. Make sure to incorporate a warm-up and cool down with your exercise routine.

Stretching Exercises

Stretching exercises are important if you are wheelchair bound, as they help increase flexibility, relieve stress, and prevent muscles from tightening up. To stretch your shoulders and triceps, position your left arm behind your head with your elbow pointing toward the ceiling. With your right hand, slowly pull your elbow behind your head until you feel a gentle stretch. Repeat the exercise with the other arm.