8 easy exercises for wheelchair users
Are you looking for wheelchair exercises for weight loss or do you want to take better care of your physical and mental health? These wheelchair workouts are a great way for those with mobility issues to keep active.
Exercises for wheelchair users can be challenging to find, especially if you’re struggling to target a specific muscle group.
Upper-body wheelchair exercises and core exercises are particularly important for wheelchair users; building their core and upper-body strength will help them get in and out of their wheelchairs.
Upper body exercises for wheelchair users
Do each exercise for 30 seconds, and repeat two more times.
1. Shoulder retractions
Sit upright and raise your arms in front of you and make a fist with your hands. Pull your arms back, bending your elbows and squeezing your shoulder blades together. Once you build your strength you could try this with lightweight dumbbells too.
2. Chest squeeze
Sit upright, raise your arms in front of you and place your palms together. Squeeze your palms together as you bring your hands to your chest and back out again. You should feel the contraction in your chest muscles.
You can try holding a weight, a tin of beans or a water bottle while doing this to make it harder.
Core exercises for wheelchair users
Do each exercise for 30 seconds, and repeat two more times.
1. Seated twist
Sit up straight, engage your core and raise your arms to the side. Rotate your upper body by twisting at the waist, looking in the same direction as you’re twisting. Twist from one side to another. Stay within your comfort zone, and be sure not to over-twist!
2. Seated crunch
Ready to increase the intensity? Sit upright, engage your core and place your hands on the armrests of your chair. Slowly lift up your knees towards your chest, and lower them back down.
3. Side reaches
These will help work your core and flexibility. Start with one arm straight up in the air, then bend sideways reaching your arm over. You should feel the stretch in your obliques on the side where your hand is raised, and feel the muscle contract on the other side.
Leg exercises for wheelchair users
Do each exercise for 30 seconds, and repeat two more times.
1. Toe raises
To do this exercise sit up straight with your core engaged and feet flat on the floor. Raise your toes up, keeping your heel on the floor. You should feel this in your calf muscles. If this is too easy, you can make it harder by extending one leg and carrying out the movement with the foot still on the floor.
2. Calf raises
Sit in an upright position, core engaged and feet flat on the floor. This time, raise your heel up whilst keeping your toes on the ground. You should also feel this exercise in your calf muscles.
3. Seated march
Start with both feet on the ground and raise your knee as high as you can comfortably go before lowering and switching the other leg – this will create a seated marching motion. Increase the speed of the march to increase the intensity.