Get Moving - Top Wheelchair exercises to start the new year off right

Welcoming a new year is like opening a book filled with blank pages, ready to be filled with new stories and achievements. For nearly 3.3 million wheelchair users in the US, this underlines the importance of maintaining an active lifestyle.

Wheelchair exercises aren’t just a physical activity. They are a crucial ingredient in the recipe for a healthy life. For example, maneuvering your wheelchair puts pressure on your upper body muscles. Regular mobility exercises can help improve your upper body strength, flexibility, and cardiovascular health. It can also help reduce the risk of strain and other muscle injuries.

Besides, these exercises foster a sense of independence and contribute to your mental well-being. Just as the sun nourishes the earth, consistent physical activity nourishes the body and spirit of wheelchair users like you. So, making chair exercises an essential part of your daily routine is a must in 2024.

A. Seven Mobility Exercises

Here are seven easy-to-perform and helpful wheelchair exercises. These workouts will help you retain and boost your strength.

Let’s get started.

1. Arm Raises

Arm raises are an excellent wheelchair exercise. It offers benefits for your mobility and overall health. This simple yet effective chair workout can help improve upper body strength and enhance flexibility.

Here's how you can do it:

• Positioning: Sit upright in your wheelchair. Keep your back straight and your feet resting flat on the footrest. Ensure the brakes are on for stability.
• Starting Position: With your arms at your sides, hold a light weight in each hand, or use only your arms if you're a beginner.
• The Lift: Slowly raise your arms to the side, keeping them straight until they are at shoulder level. Your palms should face downwards.
• Pause and Lower: Hold this position for a moment. Feel the muscles in your shoulders and upper arms engage, then gently lower your arms back to your sides.
• Repetition: Repeat this motion for 10-15 times.

Start with 2-3 sets or as your strength allows. Don’t stress yourself. You can increase the sets gradually.

2. Shoulder Retractions

Shoulder retractions are a valuable wheelchair exercise. It targets the muscles in your upper back. This mobility exercise is crucial for maintaining shoulder health and posture. It can also help you counter the forward hunch often developed from wheelchair use.

Here are the steps for this chair workout:

• Start Position: Sit upright in your wheelchair. Keep the arms at your sides and palms facing inwards.
• Retract Shoulders: Pull your shoulders back gently, squeezing the shoulder blades together. Keep your movement controlled, not forced.
• Hold and Release: Hold this position for a few seconds, then slowly return to the starting position.

Include shoulder retractions in your daily chair workout routine. Start with 2-3 sets of 10-15 repetitions or as your strength allows. You can work your way up as your strength develops. And more importantly, pay attention to any discomfort. If you feel pain, reduce the intensity or consult your healthcare professional.

3. Chest Squeezes with a Medicine Ball

Chest squeezes with a medicine ball are one of the critical chair workouts. It strengthens your chest muscles and engages the overall upper body. This mobility exercise also helps improve your posture.

Choose an Appropriate Medicine Ball:

Select a medicine ball of comfortable size and resistance. It should be light enough to squeeze without straining but heavy enough to provide resistance.

Correct Techniques and Breathing:

• Hold the medicine ball with both hands in front of your chest, elbows slightly bent.
• Squeeze the ball, contract your chest muscles, and breathe out.
• Slowly release the pressure, breathe in, and return to the starting position.

Regularly performing this chair workout can significantly strengthen your chest muscles, shoulders, and arms. It can help enhance your upper body mobility. It can also help reduce the risk of muscle imbalances due to prolonged wheelchair use.

4. Toe Taps 

Toe taps are probably the easiest yet very effective chair workout. This is an excellent way to engage your lower body. This mobility exercise can enhance your leg strength and improve circulation.

Here's how you can do this simple wheelchair exercise:

• Sit upright in your wheelchair. Be sure your feet can comfortably reach the floor or footrest.
• Lift one foot slightly and tap the floor with your toes, then alternate with the other foot.
• Continue this in a rhythmic motion, focusing on the movement in your ankles and legs.

Regular toe tapping helps maintain your leg muscle tone and flexibility. This activity promotes blood circulation in the lower extremities, reducing the risk of swelling and circulatory issues.

Be sure to include toe taps in your daily chair workouts. You can do this for several minutes throughout the day. But don't stress yourself. You can also do this exercise while engaging in activities like reading or watching movies.

5. Knee Lifts 

This wheelchair exercise focuses on strengthening the quadriceps and hip flexors. It can help maintain your lower body strength and function.

Here's how you can do this mobility workout:

• Sit upright in your wheelchair. Keep your feet flat on the ground or footrest.
• Slowly lift one knee towards your chest as far as comfortably possible. However, keep your foot off the ground.
• Gently lower your leg back to the starting position. Repeat with the other leg.

You don't have to lift your knee, especially if you have limited mobility. In such cases, a slight lift or even attempting the motion can provide benefits. Include these knee lifts into your daily chair workout routine. Adjust the number of repetitions and intensity according to your comfort.

6. Seated Bicycle Crunches

Seated bicycle crunches are a fantastic wheelchair exercise for core activation. It can help you engage and strengthen your abdominal muscles effectively.

Here's how:

• Sit upright in your wheelchair. Keep it stable and the brakes locked.
• Place your hands lightly behind your head or on your shoulders.
• Lift one knee and twist your upper body to bring the opposite elbow towards the raised knee.
• Alternate sides in a smooth pedaling motion. Focus on engaging your core muscles.

Maintain Proper Form and Avoiding Strain:

• Keep your movements controlled and steady.
• Do not pull on your neck. Let the movement come from your core.
• Breathe steadily. Exhale as you twist and inhale as you return to the center.
• Start with fewer repetitions. Gradually increase repetitions as your strength improves.

Make this chair workout a part of your routine. It can significantly enhance your core strength and stability, crucial for your daily activities and overall well-being.

7. Side Twists

Seated side twists can help enhance your torso flexibility. This mobility exercise specifically benefits the oblique muscles. It can also help in improving spine mobility.

Here's how to perform this exercise:

• Sit upright in your wheelchair. Make sure it is stable.
• Place your hands on your hips or hold the sides of your wheelchair for support.
• Gently twist your torso to one side, but keep your hips and legs facing forward.
• Hold the twist for a few seconds, then slowly return to the center.
• Repeat on the other side.

When performing this wheelchair exercise, focus on controlled, smooth movements to prevent strain. Also, exhale as you twist and inhale when you return to the center. Be sure to breathe deeply.

B. General Considerations Before Starting Wheelchair Exercises

Although exercises offer numerous benefits, you need to approach them correctly. So, before beginning any wheelchair exercises, you must consider a few things.

Here's what you need to do:

1. Consult with a Healthcare Professional:

Always consult with your healthcare professional before starting a new exercise regimen. They can provide personalized advice based on your health condition and mobility level. Your healthcare advisor can help you avoid any exercises that might be harmful or too strenuous for you. So, consult them without fail.

2. Proper Warm-Up and Cool-Down:

Begin each exercise session with a warm-up. It prepares your muscles and joints. Your warm-up can include gentle stretching or light movements like arm circles or shoulder shrugs.

Similarly, end your session with a cool-down period. Gentle stretching can help relax your muscles. It can reduce the risk of post-exercise soreness.

Remember, warm-up and cool-down are essential to prevent injuries. They also make your chair workout more effective.

Conclusion 

As you can see, there are many wheelchair exercises designed to enhance your strength, flexibility, and overall well-being. From arm raises and shoulder retractions to seated bicycle crunches and side twists, these mobility exercises are tailored to meet your unique needs as a wheelchair user. So, as we step into the new year, focus on your fitness and well-being. Include these chair workouts into your daily routine. Remember, each small step counts towards a healthier, more active lifestyle.

And for advanced mobility solutions, including wheelchairs and wheelchair accessories, you can trust Build My Wheelchair. Check out our website or call (844) 269-4335 now!