Exercises for Wheelchair users: Check out 3 types to do Yourself

Physical activities are essential to keep our body healthy and strengthen the cardiovascular system and the strength of the muscles. For people with disabilities, maintaining an exercise routine can be even more important. This is because the practice also helps with weight control and autonomy and self-esteem.

However, which training to perform? In this post, we list 3 types of exercises for wheelchair users that can be done at home without too many difficulties. Want to know more about it? So, read on.

1. Stretches

Stretches are extremely beneficial and can be carried out in the chair practically and easily. They help to reduce the overload of the body and prevent muscle pain due to posture. Besides, they improve balance, increase muscle mass, and agility.

In the chair, it is possible to stretch the arms, neck, shoulders, and waist. Below are some examples:

with your arms behind your head, hold your left elbow with your right hand and pull gently for 15 seconds, until you feel the shoulder stretch. Repeat with the other arm;

raise your arms above your head with your fingers interlaced and your palms facing up. Push your arms slightly back and up, stretching your arms, shoulders, and upper back;

with your hips leaning against the chair, turn your upper body to one side until you can look over your shoulder. Repeat to the other side;

lean your body forward, stretching your lower back. Find a comfortable position and hold for a minute or two. Then repeat with the other leg;

sitting upright, tilt your head to the right side, and at the same time force your left shoulder down. Repeat on the other side.

2. Strength training

Strength training is an interesting exercise for wheelchair users to increase the mass and strength of muscles. Usually, weights and washers are used to develop the muscles of the chest, biceps, and shoulders.

It is also possible to use your own chair to do your strength training. In this way, the accessory's arms act as platforms, and the user leans on them to raise his own body until his arms are stretched. The movement can be performed in a series of 5 to 12 repetitions. But be careful, not all wheelchairs are resistant to this. Check with your manufacturer before performing the exercises!

3. Resistance training

For those who do not feel prepared for heavy strength training, the tip is to use rubber bands and light weights to create resistance training. This modality is a good way to strengthen the muscles and increase vascularity, allowing the user to gradually increase their training.

Creating an exercise plan for wheelchair users is an excellent way to stay active and motivated. When starting, it is important to talk to a qualified personal trainer to understand how each movement should be done. Besides, the idea is to combine stretching with strength and endurance training to achieve a more complete development.

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