People who are confined to a wheelchair can become very stiff and uncomfortable. Chair exercises for the disabled are vital to ease the discomfort of sitting in a wheelchair all day and can provide a slew of benefits, ranging from improved circulation to increased strength and better heart and lung capacity. There are a number of upper body chair exercises for the disabled available. Try a few to find which ones are most comfortable and beneficial.
Resistance
Exercise rubber bands make ideal equipment for working out in a wheelchair. Wrap one end of a band around a solid object, such as a closed door or the arm of your wheelchair. Pull the band toward you to work out your arms and biceps. Pull with your palms turned up and then switch your hand to pull with palms facing down. Pull the bands across your chest to workout your back muscles. Free the band and hold one end in each hand. Pull a resistance band outwards across your chest to work your pectoral and shoulder muscles.
Strength
Free weights can easily be utilized by anyone in a chair to build strength. Start small with 1 or 2-lb. weights and when the weight becomes too easy to lift, increase the size of the dumbbell. Use free weights to perform curls, overhead extensions and side lifts from a chair. Perform each lifting exercise 10 to 12 times, and then rest for a minute. Repeat each set three times for the best workout. Lift weights every other day to give muscles a chance to recover and grow.
Tai Chi
Trainers at Disabled Sports USA report that tai chi provides an excellent workout program for people in wheelchairs. The martial arts form emphasizes internal strength that leads to greater strength and improved overall health. Breathing and mindfulness are important ingredients in tai chi. Benefits of practicing tai chi include increased flexibility, improved balanced and blood pressure levels and reduced body fat percentages. One of the chair exercises in a tai chi routine for the disabled is called the Flower Bud Opens. Raise arms in front of your chest with palms pressed together as if in prayer. Raise your arms above your head. When your arms are straight, open them and sweep them downward, pressing as far back as you can as you lower your arms out to your sides. Arch your back and then bring your hands back to the front and repeat.
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