Performing a wheelchair transfer takes a lot of muscle and balance. Wheelchair transfers are a major part of independence for wheelchair users.  The following is an exercise program that will help you build your muscle for a stronger wheelchair transfer.

Listed here are some tips before starting this wheelchair transfer program:

  • Refrain from training the same muscle group two days in a row.
  • Upper-body pushing and pressing exercises (bench press, tricep press, shoulder press) help with transfers.
  • Upper-body pulling and rowing exercises (lat pull-down, rows, internal/external rotation) help prevent shoulder injury and improve posture.
  • Try to have as many exercises that mimic the functional activity you want to improve.


Wheelchair Transfer Routine: Shoulder Exercises


Overhead Press—You can perform this exercise using a machine at the gym, resistance tubes, wrist weights, or dumbbells.


Upright Row—This is a good alternative if overhead exercises are difficult for you to do through the full range of motion.

Other exercises to try: internal and external rotation.

Wheelchair Transfer: Balance Exercises


Sit and Reach—This is one of the easiest exercises to perform while sitting in your chair. To make it more challenging, place the object further away or on the floor.

Wheelchair Transfer Routine: Tricep Exercises


Tricep press-downs—This exercise strengthens tricep muscles. Start with your elbow bent. Pressing the handle down, extend your arm so that it points down to the floor. If you are unable to perform this exercise, try some of the others.

Chair Depressions—These help improve your ability to lift your body while seated. Depress the shoulders and lift your bottom off the cushion.

Other good exercises: dips

Wheelchair Transfer Routine: Bicep Exercises


Bicep Curl—This is an easy exercise to perform using resistance tubes, dumbbells, or a cable machine. You can even simply perform the movement without adding any weight.

As with anything, find what works best for you and keep practicing. You’ll get there!

See Related Articles
For tips on preventing shoulder burnout,  see Wheelchair User? How to Avoid Sore Shoulders.

See Pressure Sores: Reducing the Risks to learn how to prevent this painful occurrence.