5 Effective Exercises For People With Limited Mobility

Mar 27, 2013
Tagged with: 5 Effective Exercises For People With Limited Mobility

People with limited mobility could get agitated and lethargic from sitting in a wheelchair for prolonged periods of time.

It’s crucial that anyone in a wheelchair find a way to keep their body moving. Finding the right adaptable exercise is critical to strengthening your heart while also improving flexibility and mobility.

Consider a few of the following exercises.

1. Bicep Curls

Many basic workouts you can perform in a gym can be carried out from your wheelchair—even from home. Bicep curls are easy to do in a wheelchair, just tuck your elbows in to your side and lift a weight (preferably a 5 pound weight or even just a can of soup). With each lift, hold the weight for five seconds and then slowly bring it back down. Repeat three sets for 8 to 10 reps.

2. Overhead Stretches

Sit straight up in your wheelchair and lift both hands over your head while taking in a deep breath. Lock your fingers together and position your hands so that your palms are facing the ceiling. Now as you slowly exhale, push your hands backwards. Hold this form for five to ten seconds and then set yourself back into the original upright position. Repeat 8 to 10 times.

3. Resistance Bands

A resistance band allows a person who uses a wheelchair a great solution for arm strengthening. Resistance bands are typically secured to objects like door knobs or incredibly heavy objects. The individual then pulls the band towards them and slowly lets the tension out in a motion very similar to a bicep curl.

4. Ergometer

The upper body ergometer is great for those that have limited use of their legs. The ergometer is essentially a stationary bike that you pedal with your arms. It also serves as a great cardio workout.

5. Recreation:

Believe it or not, there are many fun activities that can serve as exercise for those with limited mobility. For instance, fishing has been proven to be highly effective for those that have full use of their arms and hands. Fishing promotes the flexing of the muscles and can also be very relaxing to reduce stress.

There are several options available that depend on your level of mobility. Naturally, you should have any exercise routine cleared by your doctor first.

Author: Chris Miller