Talk to your doctor
Before, Talk to your doctor, physical therapist, or other health care provider first about activities suitable for your medical condition or mobility issues to help you avoid any injuries by getting medical clearance.
You should know ( ask your doctor)
- How much exercise you can do each day and each week?
- What exercises or activities you should avoid?
- What type of exercises you should do?
- What type of medication will interfere with your exercise routines?
Hold left elbow with right hand. Gently pull elbow behind your head until an easy stretch is felt in the shoulder or back of your upper arm. Repeat exercise for other arm.
Hold left elbow with your right hand and gently pull your elbow behind your head until and easy stretch is felt. Gently lean sideways from your hips to stretch along the side of your upper body. Repeat exercise for the other side.
Raise your arms above your head with your palms facing up. Push your arms slightly back and up. Feel the stretch in your arms, shoulders, and upper back.
Keeping your hips straight in the chair, turn your upper body to the right and then to the left. Turn so you are looking over your shoulder. This exercise will create a stretch in your back and sides.
(before approval from doctor doing this exercise)
Interlace your fingers with your palms facing out and your arms extended at shoulder height in front of you. Extend your arms forward to stretch your shoulders, mid-upper back, arms, hand, fingers, and wrists.
Pull your elbow gently across your chest toward the opposite shoulder until a comfortable stretch is reached. This exercise is good for the shoulder and mid-upper back.
bend forward to stretch the areas from the neck through the lower back. Find a comfortable position and hold it for about 1-2 minutes. To sit up, put your hand on your thighs and push your upper body to an upright position
Pull the top of your shoulders up towards your earlobes and hold for 5-8 seconds. Relax completely and allow your shoulders to drip down naturally. Repeat this several times. This exercise is good for relieving stiffness and tension in the shoulders and neck.
Make sure you have a good posture while sitting in the chair. Tilt your head to the left side and at the same time, allow your right shoulder to move downward. This exercise will create a stretch along the side of the neck. Repeat on the other side.
Interlace your fingers behind your head, keeping your elbows straight out to the side. Keep your upper body in an upright position in the center. Pull the Shoulder blades together to create a feeling of tension through your upper back and shoulder blades. Hold this tension for 10-15 seconds and then relax. Repeat this exercise several times.
Sitting in an upright, central position, interlace your fingers on the back of your head. Gently pull your head downward until a slight stretch is felt in the back of the neck. ( with approval from doctor)
Pull your knee toward your chest until an easy stretch is felt. Hold it until the tension disappears, then stretch a little further until a mild, comfortable tension is felt again. Repeat for your other leg.
Pull your knee across your body toward the opposite shoulder to stretch the outside of your upper leg. Hold for 30-50 seconds. Repeat for your other leg.
Online Resources & References
- Stretching Exercises for Wheelchair Users [Infographic]
- 8 Effective Seated Exercises for Wheelchair Bound Seniors
- Fitness advice for wheelchair users
- 26 Exercises for Wheelchair Users [Infographic]
- The Daily Exercise Routine for Wheelchair Users
- Yoga for Wheelchair Users: 8 Poses
Document Resources
- Exercises You Can Do in a Wheelchair (PDF, 571KB)
- Chair Based Exercise (PDF, 4MB)
- Stretching Exercises for Wheelchair Users(PDF, 671KB)
- Wheelchair Exercise(PDF,2MB)
- Accessible Fitness (PDF, 7MB)
Mobile Apps Guide
- Wheelchair Exercises (Android)
- Wheelchair Exercises Free!(Android)
- Physiotherapy Exercises (iOS)
- Evolve21(iOS)
Infographic & Image Resources
