Leading an active lifestyle while using a wheelchair isn’t just achievable—it’s essential, especially for elderly users. What’s more, regular strength training plays a pivotal role in improving a wheelchair user’s daily functionality, regardless of age. By strengthening key muscle groups, these individuals can better manage and navigate with their PMA in Singapore and truly be independent.
What many may not realise is that manually propelling a wheelchair demands significant upper-body strength and stamina. The repetitive motions primarily engage smaller muscles in the arms and shoulders, making them susceptible to fatigue or injury if not properly conditioned. To help prevent strain and enhance your fitness, we’ve outlined a series of straightforward exercises to build strength and stamina.
Before diving in, consider having a long resistance band with handles on hand—some of these exercises work best with one!
1. Arm Circles
How to Do It:
- Sit upright, take a deep breath, and pull your shoulders back. Keep your gaze forward.
- Extend your arms to shoulder height while keeping your neck relaxed.
- Rotate your arms forward in small circles five times, then reverse for five backward circles.
- If space allows, finish the set by rolling your wheelchair forward for five rotations, then backwards for five.
This exercise warms up your shoulders and improves joint mobility, preparing your arms for more demanding activities.
2. Chest Extensions
How to Do It (Bodyweight):
- Sit with your arms extended straight out in front of your chest, hands together at shoulder height.
- Slowly pull your arms apart, bringing them slightly behind your body.
- Squeeze your shoulder blades together for a count of two before returning to the starting position.
- Repeat this motion 10 times, then follow up with five forward and backward wheelchair rolls.
How to Do It (With Resistance Band):
- Hold the resistance band at shoulder height, ensuring your hands are aligned with your shoulders. Leave a bit of slack in the band.
- With a slight bend in your elbows, pull your hands out to the sides. At the same time, puff your chest outwards and focus on squeezing your shoulder blades together.
- Hold for a count of two, then return to the starting position.
- Repeat 10 times, finishing with five wheelchair rolls in both directions.
This exercise strengthens your chest, shoulders, and upper back, helping you better manage wheelchair propulsion and everyday tasks.
3. Front Punches
How to Do It:
- Sit upright with your elbows bent, keeping your fisted hands close to your chin and elbows tucked by your sides.
- Punch forward with your right fist, rotating your torso slightly in the direction of your punch.
- Quickly retract your arm and switch to punch with your left fist.
- Alternate in a steady, fast-paced rhythm for a total of 20 punches (10 per side).
- Finish the set by rolling your wheelchair forward for five rotations, then backwards for five.
This dynamic exercise engages your core, shoulders, and arms, improving both strength and coordination.
4. Resistance Band Pullbacks
How to Do It:
- Securely loop a resistance band around a stable object, such as a bed frame or staircase post, ensuring both ends are equal in length.
- Hold the handles firmly and position yourself far enough away to keep the band taut.
- Pull the handles toward you until your elbows are bent at a 90-degree angle and lightly touch your sides.
- Squeeze your shoulder blades together for a count of two, then slowly return to the starting position.
- Repeat this motion 10 to 12 times.
This exercise strengthens your back and improves posture, both of which are vital for effective wheelchair propulsion and reducing strain on smaller muscle groups.
5. Overhead Arm Extensions
How to Do It (Bodyweight):
- Lift your arms straight out to the sides, keeping them at shoulder height. Hold for a count of 10.
- Slowly raise your arms overhead until your palms touch. Hold for five counts, then lower them back to shoulder height.
- Repeat this sequence 10 times, finishing with five wheelchair rolls forward and five backward.
How to Do It (With Resistance Band):
- Hold the resistance band in front of your chest, leaving some slack.
- Raise your arms overhead while keeping the band taut.
- With your left arm steady, lower your right arm to shoulder height, keeping tension in the band. Hold for a count, then return your right arm overhead.
- Switch sides and repeat 10 times per arm. Finish with five wheelchair rolls forward and backwards.
This exercise targets the shoulders and triceps, improving your ability to lift, reach, and carry items with ease.
Conclusion
Building strength and stamina as a wheelchair user is not only about enhancing mobility but also safeguarding susceptible areas like the shoulder joints and arm muscles from strain and injury. Therefore, to minimise these risks, it’s crucial to strengthen these vulnerable parts by incorporating the exercises outlined above into your exercise routine.
Your mobility matters, and Falcon Mobility (rebranding to ELFIGO) is dedicated to ensuring you have the best tools to support your journey. With our wide selection of top-tier mobility scooters, motorised wheelchairs, and traditional mobility aids, we make it easy to find the perfect match for your lifestyle and needs. Reach out to us today to experience unparalleled quality and service tailored to keep you moving with confidence!