Wheelchair Workout Plans

If you use a wheelchair and can move your arms or your upper torso, participate in workouts that increase muscle strength and improve range of motion and cardiovascular health. Any form of exercise you do will benefit your overall health and wellness, including your digestion and weight maintenance. Consult your doctor before beginning any exercise regimen.

Resistance Bands

Resistance bands and tubes such as Thera-Bands help you maintain upper torso flexibility and strength. Bands and tubes are inexpensive yet effective therapy equipment for individuals of all abilities. For example, secure one end of a band beneath your wheelchair wheel. Grasp the other end in one hand. Practice shoulder flexion by keeping your shoulder straight and lifting your arm over your head. Slowly lower and then repeat. Perform shoulder abductions by extending your arm out to the side, lifting your arm above your shoulder then lowering it to be level with your wheels.

Weights

If you already have good upper body and limb strength or want to increase your muscle mass for wheelchair pushing power and control, weight lifting and strength training exercises are beneficial. Start with biceps curls, military shoulder presses, deltoid lifts and triceps extensions, all which work the upper arms, shoulders and upper back to give you power to push your wheelchair with speed and confidence.

Seated Pushups

Perform sitting pushups to develop upper body strength in your triceps, shoulders and back. Place your hands near the front of your wheelchair arms. Suck in your abdominals and exhale, pushing your body up and away from the seat of the chair. Start gradually by working toward three to five repetitions several times a day. This movement not only strengthens your muscles but helps prevent skin ulcers and pressure by relieving pressure on your buttocks and legs. Your upper body strength helps you situate yourself in your chair and slightly change your position several times throughout the day.

Aerobics

Move your body as much as possible through seated aerobic exercises. For example, work your upper torso and waistline with side-to-side arm extensions, reaching exercises, and alternating downward and upward hand presses that work the arms, shoulders and waist. Move what you can to increase circulation and heart rate for strong cardiovascular health and joint maintenance and function.