Paraplegia refers to the loss of muscle below the waist. Being wheelchair-bound does not separate you from your peers when it comes to the importance of fitness. You must still work your cardiovascular system, build lean muscle and work on balance training. Balance exercises can help you feel stronger and make daily life easier. Exercises that involve your core muscles can help promote better balance. Challenge your body during exercise; however, work at your own pace when progressing with your exercises. For your safety, consult your doctor before you begin any new form of exercise.
Step 1
Twist your core to improve your balance. Your abdominal muscles help keep your body stable, and strong abs can improve your balance. Use a medicine ball and perform medicine-ball twists, which work your rectus abdominis, transversus abdominis and obliques. While seated, engage your core and hold a medicine ball using both hands. Keep your arms extended, twist your torso to the right, and then twist to the left. Perform 12 rotations.
Step 2
Complete chair pressups. While seated in your chair, lock your wheels so that you are stationary. Firmly press your hands on the tires and lift up as high out of your chair as you can, until you straighten your elbows. Slowly lower back down and complete 10 to 12 repetitions. You can improve your balance with chair pressups because you must stabilize your body as you lift off of your chair using your shoulders, biceps, triceps and back muscles.
Step 3
Perform one-arm exercises. Completing an exercise using just one arm throws your weight off and challenges your balance. Complete exercises like bicep curls, shoulder press and triceps extensions, using just one arm at a time. Aim to perform three sets of 12 repetitions on each arm.
Step 4
Focus on your balance in yoga. Yoga is created to improve balance and strength in all people. Certain poses can be modified and challenge your balance. Chair pose can be completed in a seated position. Inhale and extend your arms straight over head and gaze up toward the sky. Exhale and drop your arms, pushing them behind your chair with your palms facing up. Repeat, inhaling to lift up and exhaling to extend back, for one minute.
Things You'll Need
- Medicine ball
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