Tai Chi is a gentle exercise that can improve the physical and mental health of people in wheelchairs. Its slow, graceful movements increase energy, endurance and flexibility as they help relieve chronic pain and reduce blood pressure, according to MayoClinic.com. Ask your physician if wheelchair Tai Chi would be appropriate for you.
Fly Like An Eagle
These sweeping arm movements bring flexibility to the shoulders and push air out of the lungs. Begin with your shoulders relaxed and hands resting in your lap. On an inhale, slowly lift your arms in front of you, as if a beach ball is rising up under them. Your fingers are gently curved and wrists are relaxed. Your palms are facing the ground with your fingertips pointing down. Gradually lift your hands as high as your head as you complete this inhale. As you exhale, slowly move your arms wide apart. With palms pushing straight out to each side, gradually lower the arms down to your sides. Repeat the sequence for eight more breaths.
Picking Fruit
Tai Chi encompasses full range of motion with breathing and stretching that can be part of therapy for those in wheelchairs, according to multiple sclerosis patient Gary Paruszkiewicz, who developed a program of therapeutic seated Tai Chi exercises. Picking fruit stretches each side of your body as it releases air from the lungs. Start by imagining you are holding an orange in front of your chest. Your left hand is under the orange and your right hand is above it. Inhale in this position. As you exhale, gradually reach up high with your right hand, as if picking an orange from a tree. Keep your right hip planted down toward the chair seat, and keep reaching up with right fingertips as you complete this exhale. As you inhale, lower the right hand to center and place it under the orange. Left hand is above it. Repeat the stretch with your left arm as you exhale. Remember to keep your left hip down as the left hand reaches up high. Repeat on each side three more times, exhaling into the stretches, and inhaling with hands in front of you.
Autumn Wind Blows The Leaves
This exercise strengthens and tones your back and gently stretches your neck as you turn. Begin with your hands at your sides, relaxed. Lift your right arm straight up to chest height and turn the right palm to face your left wall. Lift your left arm and bring the hand in front of your chest with palm facing down, fingertips facing the right palm. Keep about six inches between left fingertips and right palm. Inhale in this position. As you exhale, slowly turn to your left and let the arms turn with your waist movement. The right hand represents the wind, and the left hand is the pile of leaves blown by the wind. When you've turned to the left as far as you can, inhale and reverse the hand position, with left palm facing right fingertips. Right palm is now facing down. Exhale and slowly turn to your right as far as you can. Repeat this exercise, turning three more times to each side.
Recommendations
Learn from a Tai Chi instructor in classes or private lessons. Wheelchair Tai Chi is offered at some hospital wellness programs, community centers and assisted living facilities. Tai Chi teachers at fitness clubs or recreation centers may be willing to start a class for wheelchair users, if they don't already offer one.
Precautions
Never try to force any movements or stretches as you exercise. Tai Chi may not be advisable for those with severe osteoporosis, fractures or spinal pain, according to MayoClinic.com.
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