Arthritis is caused by the loss of cartilage between the joints, which causes pain, swelling and stiffness. People with arthritis should engage in regular exercise, even if they are confined to a wheelchair. According to the University of Iowa Health Care, exercise improves mobility for the wheelchair-bound by increasing endurance and upper body strength. Exercise strengthens your muscles, improves joint flexibility, increases stamina and enhances your health and well-being. People with arthritis who use wheelchairs need the three types of exercises recommended for all people: stretching, strengthening and aerobic.
Aerobic Workout
Aerobic exercise involves sustained activity that moves your major muscle groups and increases your breathing and heart rate. University of Iowa Health Care recommends 30 to 45 minute aerobic sessions four to five times a week. You will get aerobic benefit from competitive sports like wheelchair racing or basketball. Rowing and sitting aerobics classes at local health facilities also will provide cardiovascular benefits.
Stretching
Stretch the muscles in your arms and upper body to warm up before exercise and to improve flexibility. Face forward and lift your arms toward the ceiling and then back toward the floor. Reach toward the ceiling alternating with one arm at a time in a apple-picking motion. Stretch your fingers each time you reach. This stretching exercise increases circulation, lengthens your spine and improves range of motion.
Sitting Push-ups
Warm up for this exercise by using your arms to move your wheelchair backward to stretch your shoulder muscles. Perform the sitting push-ups by raising yourself from the chair with your arms. Stop if you feel pain. Perform the sitting push-up as a strengthening exercise or perform it a few times a day to relieve pressure on your lower body.
Hips and Glutes
Strengthen your buttocks muscles, also called the gluteals, and your hip muscles. Squeeze your buttocks muscles together, release and repeat the exercise four times. Sit on your right hip while tightening your abdominal muscles. Release the position and perform the same exercise on your left hip. Repeat this exercise four times.
Lower Body
Strengthen your calf muscles by extending your right leg straight out and flexing your ankle. Flex your ankle so your toes are pointed toward your knee. You should feel your calf muscle stretching. Extend your left leg and repeat the exercise four times on each leg. Strengthen your shin muscles by keeping your heels flat as you raise and drop the toes of both feet as if tapping your toes. Repeat the motion eight times and relax.
Tip
Some health facilities and gyms offer wheelchair yoga.
Warning
Talk to your doctor before beginning an exercise program.
