subject: Improving Fitness Through Wheelchair Exercises [print this page] If you are a disabled, keeping your body as vigorous as possible with wheelchair exercises should be a part of your regular fitness regimen. The task should be your primary concern no matter what kind of disability you may have. A regular wheelchair workout will help in improving your flexibility, strength and mobility. It will aid in strengthening your lungs and heart as well as in controlling your weight.
When you start or end any exercise or workout session, it is vital that you warm up for around 10 minutes first. Stretch your body a bit but see to it that you do not hurt yourself. This should be followed by a 10 minute cooling down period. If you are going to exercise with weights, start slowly and then work up to heavier weights gradually. Simple wheelchair exercises should be done first before moving on to more complicated workouts.
Your wheelchair workout for the upper part of your body should include activities that will exercise your arms, torso, neck and shoulders. However, each situation is different, depending on your disability so always consult your doctor first before beginning any regimen. Let your doctor know the activities that you are planning to do and have his or her approval.
There are two types of wheelchair exercises that you should utilize and they are strength training and resistance training.
Strength Training
This kind of program includes the use of dumbbells and free weights. You can try using cans of food that will fit in your hands nicely, if you do not have such "tools". You may be able to find something better to use around the house but whatever it is, have it weighed first. You should start with a pound or two and then work up gradually from there. Perform three sets with 12 repetitions with resting periods in between.
Strength training will give you several benefits. You can perform your daily chores such as carrying or holding items and getting yourself on and off the wheelchair. Wheelchair users usually have an ineffective "push". The muscles that you use to perform these activities can be improved by just a few minutes of wheelchair exercises every day. Once your muscles have improved, you will find it easier to perform various chores that were difficult to do previously, no matter what your disability is.
Resistance Training
In this training, resistance bands, which are actually wide and stretchy rubber bands, are used. The band is wrapped securely around a door or any object that is stable. You can even use your wheelchair"s arm. Pull on the band towards you then on the opposite direction. This will provide your muscles an excellent workout. The resistance band can be used for various wheelchair exercises that include the shoulder rotation, arm extension, pull down and leg extension.
If you think you cannot motivate yourself enough to perform wheelchair exercises regularly, you may use your TV time to do it. Combine your regular regimen with your favorite TV shows so that you can enjoy it more.
