By performing simple exercises, wheelchair-bound residents can achieve better posture, flexibility, breathing capacity and strength. Through increased oxygen consumption and enhanced circulation, exercise stimulates the brain's endorphins to enhance a positive state of mind. Residents can do basic stretching moves to relieve tension in the shoulders, neck and back caused by confinement in a wheelchair. Consult your health care provider to determine which exercises are best for you.
Breathing Exercise
Deep breathing provides more life-giving oxygen, while reducing stress by slowing the breathing pace. Inhale deeply to a count of three, hold for one count, exhale for three, hold for one, repeat. Place your hands on your abdomen and feel it inflate on the inhalation and empty on the exhalation. You can also place your hands on your ribs to feel them lift and expand. Deep breathing can be done in a chair or lying on your back. If you are getting lightheaded or concerned about falling over, breathing exercises should be done while lying down. With practice, your capacity for deep breathing will gradually increase.
Side Stretch
Rest your left hand next to you on the wheelchair seat, or chair arm, for support. Lift your right arm straight up and over your head with fingers reaching toward your left wall. Keep your right hip down; this is where the stretch originates. Feel a stretch along your right side ribs, and hold for three or more breaths. Repeat on the left side. This pose helps relieve backache and neck tension. It can also be done while lying on your back.
The Twist
Wheelchair-bound persons may develop kidney, bladder and liver problems, notes Utah-based yoga instructor Robin Smith. This results from a lack of movement, which reduces stimulation to internal organs. Seated twist movements can massage and "wring out" these internal organs, improving their tone and fitness, Smith says. To practice a twisting posture, sit with a tall, straight spine, lifting your heart and relaxing your shoulders down and back. With both hands, hold the wheelchair arm or other sturdy support, such as a table, on your right side. Slowly turn and look to your right side. Hold the position for three breaths. Repeat to the left side.
Using Resistance Bands
Large rubber fitness bands can wrap securely around a door handle, the arm of your wheelchair or any stable object. Work your muscles by pulling the bands toward you or away from you in rhythmic motions, as recommended on the website Mobility Advisor. You can use the bands for arm and leg extensions, shoulder rotations, and pull downs. Try coordinating your breathing with the movements.
Strength Training With Free Weights
You can develop a routine to work various muscle groups with dumbbells. A qualified therapist or trainer can help you create a workout with sets of moves that are suitable for you. Start slowly; you may want to increase the amount of weight after several sessions. Consult with your trainer to ensure you are lifting dumbbells properly.
For Special Needs Residents
It may be necessary to help some wheelchair-bound persons with movements and stretches, rather than simply demonstrate them, notes Smith. Some medical conditions make it difficult for residents to understand and/or exert motor control. In these cases, a helper or instructor could, for example, move a resident's arm for them. The teacher moves it into position, then relaxes it, moves it again, then relaxes it again. After residents experience this movement, they may eventually perform it on their own, if possible.
Precautions
Stretch only as far as your muscles will allow, without forcing it. If you become dizzy or lightheaded while exercising, take a break. Always consult with your primary care physician before starting a new exercise program.
Member Comments