This workout is designed for the wheelchair user who would like an easy and effective workout to do in your own home. All you need is a set of resistance tubes and some fun music to listen to. That’s it! Now let’s get started.
Things to Consider
- Keep some water nearby
- If you need assistance with balance, secure an abdominal binder around you chest and wheelchair for extra support.
Warm Up
Begin with 5-10 minutes of the following movements to help get your muscles and joints moving and your blood pumping. Try these for 30-60 seconds each. Repeat if necessary:
- Shoulder rolls (forwards and backwards)
- Arm circles (forwards and backwards)
- Front Punches
- Cross punches
The Set Up
I like to secure the resistance bands around the door knob on the other side of the door and then shut the door. A lot of times, resistance tubes will come with a door attachment. After some experimenting you will find what works best for you. *If you have hand impairments and are unable to grasp the handle, simply use a wrist cuff attached to the handle. It works just as well.
The Workout
If you are new to exercising, start with one set of 10 repetitions. Once you feel comfortable with the workout, increase to three sets of 10.
Chest Press—With the resistance tube anchored behind you, grab both handles. Raise your arms up so that your arms are parallel to the floor with your fists pointing forward. Press forward and extend your arms in front of you. Return to the starting position. Repeat.
Row—With the resistance tube anchored in front of you (it can be low or high), grab the handles with your arms extended. Sit up straight. Bend your elbows and pull back toward you squeezing your shoulder blades together. Return to the starting position. Repeat. *If balance is a problem, do the row one arm at a time using your other arm to keep your balance.
Overhead Press—Position the tube under your wheels (hard) or your cushion (easy). Grab the handles and start with your elbows bent pointing to the floor and your fists pointing to the ceiling. Press the handles up, extending your arms. Lower slowly. Repeat. *If balance is a problem, perform the exercise one arm at a time.
Tricep Extension—Anchor the tube behind you and grab one handle. Raise your arm and bend your arm so that your elbow points forward and your fist points to the ceiling. Extend your arm out keeping your elbow in one spot. You may support your elbow with your other arm. Return to starting position and repeat for both arms.
Bicep Curl—Anchor the tube in front of you. Grab the handle with your arm extended, palm facing up. Curl the handle up toward your shoulder. Slowly lower and repeat. You may do this exercise with both arms at the same time or one at a time.
Seated Leg Position *optional*—Seated in your chair. Sit tall and extend your right leg. Squeeze and hold for two seconds and slowly lower. Repeat on both sides.
Basic Crunch—Lie on the floor with your hands by your sides. Engage your abs and curl your trunk up trying to touch your knees. Hold, then slowly lower to starting position. Repeat.
Cool Down
This is a 5-10 minute activity designed to help you feel cooled down and to lower your heart rate. Stretch the muscles you worked to help prevent soreness and improve your range of motion.
See Related Articles
For tips on how to relax your body and quiet your mind, see Top 10 Stress Busters for People with Disabilities.
Read Wheelchair Accessible Family Friendly Exercises to learn how you and your family can enjoy exercise activities together.
