Being in a wheelchair does not have to mean you cannot exercise or reap the benefits of exercise. Maintaining muscle strength helps to preserve mobility in the joints, prevent muscle wasting and better manage conditions such as high blood pressure, diabetes and obesity. Discuss physical concerns or limitations that may affect your ability to perform certain exercises with your physician before starting a program.
Sitting Pushups
This variation on the traditional pushup allows you to stay in your chair and build the arm muscles as well as prevent pressure sores from sitting in the same chair position. Set the brakes before performing the exercise to ensure the chair does not slide. Place your hands on each arm of your wheelchair. Push against the arms to lift your buttocks off the chair. Lift only as you are able -- do not try to lift your buttocks too high above the chair seat if you are not yet strong enough. Slowly lower yourself and repeat three times. Perform throughout the day as desired.
Bicep Curl/Shoulder Press
This exercise benefits the large muscle groups in your arms and back. It can be performed with light handweights -- between 1 and 3 lbs. -- or soup cans for resistance, if desired. Hold one in each hand and slowly curl your palms in toward your body. When you reach your shoulders, hold in this position for three to five seconds, then lower the hands. Repeat eight to 10 times, then lift the weights to shoulder height, turning the palms away from you. Slowly lift the weights straight in the air until you have almost completely straightened the arms but do not lock your elbows. Control the weights as you lower them and repeat this exercise eight to 10 times.
Ankle Circles
This exercise helps to stimulate circulation in your ankles and improves range of motion. Lift one foot slightly off the wheelchair pedal. Pretend you are drawing an imaginary circle in a clockwise direction with your toes. Draw a circle completely around four times, then reverse the motion to move the toes counterclockwise. Lower this foot and repeat on the opposite foot.
Scapula Squeeze
This exercise helps to relieve tension in your back that can develop from moving your chair wheels. Bending at the elbows, hold your palms upward toward the ceiling as if you are carrying a tray. Pull the elbows in to where they are almost touching your body. Pull your right arm back, then the left. You should feel a squeeze in the shoulder blades as your back muscles come together. Hold this position for three to five seconds, then release. Repeat four times.
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