Exercise is important for everyone whether they are in a wheelchair or not. However, exercising while in a wheelchair can be more difficult as many people may not know what to do or they cannot move part of their bodies. Below are five exercises you can do if you are wheelchair bound that have different mobility levels. 

Arm Raises 

Since being in a wheelchair requires you to use your arm muscles constantly, it is a good idea to do some arm exercises such as arm raises to help strengthen those muscles. Arm raises are a good exercise to start with as they are easy, and you can do them either with or without weights. To do arm raises, you will want to hold a small weight or medicine ball to your chest, then while keeping your arms straight, raise your hands above your head. Once they are above your head, bend your arms to bring them back to your chest. Repeat this 12-15 times.  

Side Twists 

Another good exercise for those who are wheelchair bound is side twists. All you need is your body in order to strengthen your core. All you have to do is sit up straight in your chair then twist your body one way and then the other making sure you are going back to your original position before changing sides. Do this at least 12-15 times.  

Arm Bike Machine 

If you are looking for good cardio, an arm bike can be a good alternative. An arm bike exercises the muscles in your arms, back, shoulders and even your core. This is a two-for-one workout as it helps you develop strength while also strengthening your heart and lungs. It is a good idea to keep your heart pumping with this exercise for about 10-20 minutes.  

Stretches 

Stretching may look like too simple of an exercise but it can be very important to do before and/or after you do any wheelchair exercise. By stretching, it can also help improve your mobility as well by stretching your arms, legs and even your neck. You can also move back and forth in your chair and shake out your wrists and fingers. Just make sure that you are being careful as you do these.  

Chest Squeeze 

This can be done with or without a medicine ball. You want to make sure that you sit up straight and engage your abs in order to support your back muscles. From there, squeeze the ball between your hands to contract your chest muscles. Then push the ball outward from your chest until your elbows are straight continuing to squeeze the ball the entire time. Repeat as many times as you can.  

It is important that everyone has some sort of physical activity each week. However, being wheelchair bound can make this more difficult. Take these few exercises with you if you are in a wheelchair to help better your physical and, therefore, your mental health. If you are interested in learning more, feel free to contact us or view our power wheelchairs here