Exercise is essential for the overall well-being of an individual, both physically and mentally, and wheelchair users are no exception. Many people can think that people who are wheelchair users due to age, physical disabilities, or injury can’t exercise due to limited movement. But this is not true. It can be a little challenging and can take longer, but there are several that wheelchair users can do to build strength, flexibility, mobility, and endurance.

A physical and occupational therapist can help you with the right wheelchair exercises based on your physical condition. Here are some great wheelchair exercises to stay fit and healthy:

Yoga

Yoga helps in improving flexibility and motion. Do stretching or other yoga poses while sitting. Doing yoga not only has physical benefits but mental too. It helps in improving breathing and concentration. After performing yoga, the mind feels a lot calmer and more relaxed.

Shoulder exercise

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Shoulder retraction is one of the best wheelchair exercises to build the upper body strength. For this, sit up straight and hold the arms at 90-degree angle to level with shoulders. The hands should face down and curl the fingers like holding an imaginary bike handle. Now, try pushing them as far as possible without locking the joints. Bend the elbows, and pull your arms back, until they are behind the chest. Squeeze the shoulder blades while doing this to feel the push. Once you become used to it, use a resistance band to get more out of this exercise.

Overhead stretch

Lift both hands over the head with the palms facing the ceiling. Push the hand back as far as possible, and stay in that position for a few seconds before bringing them back to the center.

Medicine balls

These are available in various sizes, and a range of weights. Sit straight and hold a medicine ball close to the chest and squeeze the ball between hands. Push the ball forward till the elbows are straight while continuing to squeeze the ball. Repeat this exercise to build core strength, balance, and coordination.

Toe extensions and knee raises

These will help increase leg strength. For toe extension, put both feet on the floor, raise the toes as high as you can, and lower them again to the floor.

For knee raises, sit straight with the feet on the floor and lift the leg slowly so that the knees bend to the most comfortable position, and then again put the foot down on the floor.

Weight training

Do weight exercises that will strengthen the triceps, chest, biceps, and back muscles, if you have a lower-body injury. If you have a problem working out with your upper body, focus on the core and legs. Lift weights while sitting in the wheelchair and increase the weights as the strength increases.

Many wheelchair users have benefitted by adding exercises to their routine. Wheelchair exercises help improve fitness, muscle tone, posture, the stability of the spine and lower back, and blood circulation. It improves the state of mind and brings positivity. A physical therapist will work to help you exercise safely and effectively, and can make suggestions or readjust exercises that are not working well for you.

If you are looking for occupational or physical therapy, vestibular rehab, wheelchair training, learning to walk, unweighting aquatic therapy, or other services in the Phoenix area, please call Touchstone Rehabilitation at 602-277-1073.