Many people who use wheelchairs have the strength necessary to work out their upper body. Regular exercise can help keep you healthy by keeping your heart and muscles strong, preventing conditions like coronary artery disease and obesity. In addition, stronger muscles will allow you to be more active, keeping you in closer touch with your friends and family. Be sure that you check with your doctor to determine whether these exercises are right for you.
Arm Flexion and Extension
Grab one end of the resistance band with one hand and the other end with your other hand. Place your left hand on your chest and extend your right arm, stretching the resistance band as you straighten your elbow. Hold this position for a couple of seconds and then return to the starting position. Repeat five times on both sides.
Biceps Curl
Depending on your condition, you can use your foot rest or your foot itself to anchor the resistance band. Place the center of the resistance band under your feet, or under the foot rest of your wheelchair and hold both ends of the band in your hand. Place your elbow against your body and use the muscles of your biceps to bend your arm toward your body with your palm facing the ceiling. Hold this contraction for a couple of seconds and then use a slow and controlled motion to return to the starting position. Repeat 10 times on each side. This exercise can also be performed using both arms simultaneously by holding one end of the resistance band in each hand.
Chest Press
Place the middle of the resistance band around the back of your chair, or anchor it to a door or other sturdy support. Hold each end of the band in both hands with your palms facing down and your elbows bent as if you were in a bench press position. Lift your elbows high enough that your forearms are parallel to the floor and push forward with your arms until they are straight. Hold this position for a couple of seconds and then return to the starting position. Repeat 10 times.
Triceps Row
Anchor the resistance band to a door or the foot rest on your chair with the anchor at about bellybutton level. Hold the resistance band in both hands with your arms extended and your palms facing toward the floor. Sit up as straight as you can and bend both elbows at the same time while squeezing your shoulder blades toward each other. Hold this position for a couple of seconds and then straighten your arms to return to the starting position. Repeat.
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