Exercises for Wheelchair Users

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Wheelchair users can benefit a lot from exercising. First, it helps you manouevre your wheelchair easier without putting a strain on your upper arm and body muscles. Exercising also works out your back muscles which you seldom use and helps stabilise your spine. It also increases your heart rate, improves blood circulation, and develops your endurance. Most importantly, exercising prevents your muscles from atrophying and you from suffering from injuries and imbalances.

Here are several examples of exercises for you to try out. Remember to check with your physician or physical therapist first before engaging in these activities. Also, remember to do warm-up and cool-down stretches before and after doing these exercises.

Chest Expansion

  1. Stretch out your arms in front of you and clasp your hands together.
  2. Unclasp your hands and stretch your arms on each side.
  3. Do 20 reps of this exercise.

Side Arm Raises

  1. Sit upright and stretch your arms on each side.
  2. Bring your arms up slowly until your hands touch each other.
  3. Do 20 reps of this exercise.

Seated Side Bend Stretch

  1. Sit upright with your hips and buttocks planted firmly on your wheelchair seat
  2. Raise your arm to the ceiling with your palm facing the opposite side.
  3. Bend slowly to the opposite side until your spine feels the stretch
  4. Hold this position for 10 to 15 seconds before returning to your original position.
  5. Do five reps of this exercise for each side.

Abdominal Twist

  1. Sit upright and lengthen your spine.
  2. Place your left hand on the right armrest and your right hand at the back of the wheelchair for support.
  3. Using both of your hands for support, slowly twist your whole upper body to the right.
  4. Hold this position for 10 to 15 seconds.
  5. Remove your left hand from right armrest and slowly twist your body back to the centre.
  6. Repeat on the other side.

Bicep Curls

  1. Hold a dumbbell or full water bottle in each hand with your palms facing up.
  2. Inhale and lift your lower left arm towards you while contracting your biceps. Exhale.
  3. Keep your elbow close to your torso and your upper arms stationary as you perform this exercise.
  4. Repeat on your right arm.
  5. Do 10 reps of this exercise for each arm.

Tricep Extensions

  1. Hold a dumbbell or full water bottle in one hand.
  2. Stretch your arm towards the ceiling and bend towards your back.
  3. Raise your arm again and back to its original position.
  4. Repeat on your right arm.
  5. Do eight to 15 reps of this exercise for each arm.

There are a lot of wheelchair rental services for wheelchair users who want to engage in a more active lifestyle. If you’re looking for a company that provides wheelchair rental Singapore has a lot of these as it is a very citizen-friendly place. Just make sure that when you rent wheelchair, you choose a provider that has a wide range of wheelchair models, is affordable, has lots of experience in the industry and most of all, is very customer-friendly.

Here’s to a more active lifestyle for you!

 

 

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