Before starting an exercise program, consult with your physician. Remember, you can exercise at a regular gym, specialized facility, or even at home. Your exercise program should be designed to meet your individual needs. Focus on strengthening your weak muscles and stretching your tight muscles in every session. Following is an example program to use as a guideline:

Warm Up: 5-10 minutes

Part One: 2-5 minutes. Exercises can be performed in your wheelchair. Movements designed to warm up the muscles and joints that you will be working.
•    Leg lifts with a bent knee (one set of 10 repetitions on each leg)
•    Leg raises: leg starts in a bent position; then extend the leg straight out. (one x 10 on each leg).

Part Two: 2-5 minutes. Exercises that include light stretching and can also be done in the chair
•    Torso rotation on each side: Turn the body to the right side holding on to the side of your chair stretching out the middle of the back. Do this on each side, holding 20 seconds.
•    Bent-over hang: Make sure your seat belt is locked for this one and your feet are stable. Lean over in your lap letting your arms hang down. Hold 10-15 seconds.
•    Shoulder stretch: Raise your right arm across your body and place your left hand above your elbow and pull holding for 15-20 seconds. Repeat with the left arm.

The Workout:

Cable Row: two sets of 15.


Shoulder Front Raise with Weighted Bar: two sets of 15.


Dumbbell Bicep Curl: two sets of 15.
*You may perform this exercise with one arm at a time and use the other for balance


Dumbbell Chest Press: two sets of 15.


Ab Crunch with Medicine Ball: two sets of 15.


Cool Down: 10-15 minutes
I recommend stretching for at least 10-15 minutes. If you have more time available, use that time for stretching tight muscles. I like to start from the neck and shoulders down to the ankles focusing on each of the major muscles.

Remember, this is just a sample workout program; there are plenty of other exercises that can be adapted to your specific needs.

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