Staying in good shape is important to everyone at every age and physical ability level. No, most of us will never be top athletes, but we can get in better shape so we can stay as active as possible. Of course, for those people who are confined to a wheelchair, options for exercise are more limited.
And not all people in wheelchairs are in them for the same reasons. Some of these exercises won’t work for some people, but just pick and choose the ones that will work for your situation.
And of course, never try any new exercise until you get the all clear from your doctor.
But, they aren’t impossible. This article might help with some ideas of exercise for those who are in a wheelchair. I hope they help!
Let’s get started!
Upper Body Strength Training
Keep your upper body strong with weights. For some exercises you can use barbells, but you should be able to use dumbbells for all of them.
You can also use resistance bands which will mimic the benefits of weight training. There are exercises for your biceps, triceps, shoulders and chest.
Aim for 2-3 sets of 10-15 repetitions for each exercise. When the weights get too light and you find that you could easily do more reps, move up to a little higher weight or a different band with more resistance. Don’t just keep doing more reps. Too many reps in the same muscle group might lead to a repetitive injury.
Resistance Band Bicep Curls
Hold the ends of the resistance band with your palms facing up.
Keep your elbows close to your sides and slowly curl your hands towards your shoulders.
Pause for a beat and then slowly lower your hands back down.
Repeat for 10 – 15 reps.
Shoulder Press with Light Weights
Grab a light weight in each hand.
Start with your hands at shoulder level and then press the weights straight up overhead.
Wait a beat and then slowly lower the weights back down to shoulder level.
Repeat for 10 to 15 reps.
Tricep Extensions
Take a lightweight and carefully hold it in both hands a lift above and behind your head. Then lift the weight above your head, pay attention to the triceps and make sure they are engaged keeping your elbows in. Bring it back down, wait a beat then do another rep. Do 10 – 15 reps. This is not an exercise you want to hurry through or you’ll bonk yourself in the head with the weight…yes, I’ve done it!
Seated Cardiovascular Exercises
We’ve all heard how important cardio is to our heart and lungs. It’s also good for burning fat.
Even if you’re in a wheelchair, there are still plenty of seated exercises that can get your heart rate up.
Here are a few examples:
Seated Marching
Sit upright in your wheelchair and lift one knee up towards your chest.
Lower it back down and then lift the other knee.
Continue alternating legs as if you’re marching in place.
Aim for 1-2 minutes of continuous marching.
Seated Jumping Jacks
Open your legs out to the sides and then bring them back together. If you’re able, lift your arms to the side simultaneously when moving your legs.
Continue this motion, similar to a jumping jack, for 1-2 minutes.
Seated Bicycle Crunches
Sit upright in your wheelchair and place your hands behind your head.
Lift one knee up towards your chest while simultaneously twisting your torso to bring your opposite elbow towards your knee (right elbow on left knee, left elbow on right knee). If you can touch your knee fine, if you can’t don’t overextend and hurt yourself. Just get as close as you can.
Lower your leg and arm back down and then repeat on the other side.
Continue alternating sides for 1-2 minutes.
Stretching and Flexibility Exercises
Stretching is important for everyone it helps keep your flexibly and with limited mobility it’s more important.
Here are a few stretching exercises:
Neck Stretches
Gently tilt your head to one side, bringing your ear towards your shoulder.
Hold for a few seconds and then repeat on the other side.
Next, tilt your head forward, bringing your chin towards your chest.
Hold for a few seconds and then tilt your head back, looking up towards the ceiling.
Never “crank” your head or put pressure on your neck while doing these exercises. Slow and easy.
Repeat each stretch 2-3 times.
Shoulder Rolls
Roll your shoulders forward in a circular motion, making big circles with your arms.
After a few rotations, reverse direction and roll your shoulders backward.
Repeat this exercise 5-10 times in each direction.
Leg Stretches
Extend one leg out in front of you and flex your foot, pointing your toes towards the ceiling.
Hold for a few seconds and then relax.
Repeat on the other leg.
Next, bring one knee up towards your chest and hug it with your hands.
Hold for a few seconds and then lower your leg back down.
Repeat on the other side.
Perform each stretch 2-3 times on each leg.
Core Strengthening Exercises
A strong core is important because it sort of holds everything in. It stabilizes the rest of your body.
Here are a few exercises that can help strengthen your core muscles:
Seated Torso Twists
Sit upright in your wheelchair and place your hands on your hips.
Slowly twist your torso to one side, keeping your hips facing forward.
Hold for a few seconds and then twist to the other side.
Repeat this exercise 10-15 times on each side.
Seated Side Bends
Sit upright in your wheelchair and extend one arm overhead.
Slowly bend your torso to the opposite side, reaching your hand towards the floor.
Hold for a few seconds and then return to the starting position.
Repeat on the other side.
Perform 10-15 repetitions on each side.
Seated Leg Lifts
Sit upright in your wheelchair and extend one leg out in front of you. Be careful not to crank on your lower back, keep your back against the back of your wheelchair.
Lift your leg up as high as you can, keeping it straight.
Hold for a few seconds and then lower your leg back down.
Repeat on the other leg.
Aim for 10-15 repetitions on each leg.
Balance and Coordination Exercises
Improving balance and coordination can help prevent falls and maintain independence.
Here are a few exercises that can help:
Seated Toe Taps
Sitting in your wheelchair, lift one foot off the floor and tap your toes on the floor directly in front of you. Repeat with your other foot. Alternate for 10 -15 taps per foot.
Seated Heel Raises
Sit upright in your wheelchair and lift both heels off the floor, raising them as high as you can.
Hold for a few seconds and then lower your heels back down. Again, make sure you don’t crank on your back. Keep your back firmly against the back of the wheelchair.
Repeat this exercise 10-15 times.
Seated Arm and Leg Crosses
Sit upright in your wheelchair and cross one arm across your body, reaching towards the opposite knee.
Hold for a few seconds and then return to the starting position.
Repeat on the other side.
Perform 10-15 repetitions on each side.
The Bottom Line
It’s important for all of us to do whatever we can to stay active and keep our body moving. If you’re in a wheelchair, it’s more challenging but hopefully this list will give you a place to start.
Always make sure it’s ok with your doctor before you start, but if you get the ok, then have fun. These exercises can be a good place for you to start.
Have fun!