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Essential Wheelchair Exercises for Fitness

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Exercises for Fitness
Regardless of your ability, staying active and getting your heart rate up is important and necessary for a healthy lifestyle. With the right exercises, you’ll never have to let a wheelchair stop you from exercising! Try these five break-ups for a full-body, easy-to-follow workout to start your day.

Why are wheelchair exercises beneficial?

Here are some reasons why wheelchair training can be beneficial for both mind and body:

1. Narrow down
2. Develop strength, endurance and flexibility
3. Reduce joint or muscle pain
4. Injury prevention
5. Improve the business scope
6. You will get your muscles in shape
7.Better balance
8. Better range of motion
9. Reduced joint pain
10. Benefits for mental health

Few Wheelchair Exercises for Full-Body Workouts

1. Lateral planes (shoulders)

This exercise can be done with or without weights, depending on the difficulty. Start with your arms down on either side of the wheelchair. Raise them to the side or halfway up or above your head, whichever is more comfortable for you. Do this 10-15 times and repeat for 3 sets. You can also try rotating your arms between sets to move your shoulders and increase the weight.

2. Chest compressions (chest)

Use an exercise ball or something heavy, start by holding the ball close to your chest. Keeping your back straight, push the ball straight out until your elbows are straight. Use your core to maintain good posture stop with the ball in front of you and slowly bring it back to your chest.

3. Knees (legs)

If your legs are mobile, this is a great seated exercise to build leg strength. With your feet on the ground, lift one leg at a time as far as you can without pain with your knees bent. Slowly lower it to the ground, focusing only on using your leg muscles. Repeat at least 10 times per leg for 3 sets.

4. Side strands (core)

Begin this exercise by holding an exercise ball or something weighted in front of you. Twist from side to side, engaging your core and rotating your abs instead of your arms. Remember to sit up straight during the exercise and do at least 3 sets of 20 repetitions.

5. Do a few circles (for the whole body)

For a good warm-up or cool-down workout, simply move around in a manual wheelchair for a few minutes. Find a long stretch of pavement or area to run and alternate between pushing yourself quickly using arm strength, and then slowing down to a moderate pace. Repeat this combination for a few minutes to get your heart rate up!
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