Fitness has been a trending topic in the year 2020. It has gotten many people focused and conscious regarding their diet, lifestyle, look, fitness, etc. The health consciousness has also affected the people who have less mobility. And it is important for such people that they maintain a healthy lifestyle which can directly affect their willpower.
It is important to exercise daily so that they can have a rejuvenated energy that can affect their complete day. On a regular basis, exercise can affect the way your body works even if you are in a wheelchair. There are many advantages of exercise if you are in a wheelchair such as healthy blood circulation, reduced swelling, regular bowel movements, regular diet, etc. Hence exercise is the key to maintain a healthy lifestyle.
Many people in wheelchairs don’t know how to exercise in a wheelchair. This leads them to the conclusion that they cannot do anything which is a false notion and can severely affect their willpower. Sitting for a long time on your wheelchair can lead to uneasiness and discomfort which can only be prevented if you perform some activities. Here are some exercises that can keep you healthy and active.
Exercises From Your Wheelchair | ​Wheelchair Fitness
Wheelchair Exercises
Seated Jacks
- Sit straight with your knees together.
- Join your knees and keep your toes pointed.
- Your elbows should be bent and your arms open to the sides.
- Your palms should face forward.
- Bring your arms together above your head with force.
- Now begin returning to the starting position.
- Perform 25-30 reps in a row.
- Hold hands at a parallel level.
- Stretch the right arm and push it down.
- Stretch the left arm and push it down while bringing the right arm back to position.
- Continue for 60 seconds to 3 minutes.
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- Sit straight with your knees together.
- Keep your toes pointed and lift your hands and bring them behind your head.
- Bracing your abs, hinge back a bit so that your shoulder blades barely touch the chair’s back.
- Cross your right elbow to your left knee.
- Begin returning to the starting position.
- Switch sides and repeat.
- Perform 20 alternating reps.
- Sit straight with your knees together.
- Join your knees and keep your toes pointed.
- Your elbows should be bent and your arms open to the sides.
- Your palms should face forward.
- Take both legs out to the sides and flex your feet.
- Let your legs land on the heel and bring your arms together above your head, just like a normal jumping jack.
- Now begin returning to the starting position.
- Perform 25-30 reps in a row
- Sit tall with your spine erect.
- Feet flat on the floor or footrest and arms at your sides.
- Pick up your right foot, lifting your knee toward your chest, and lower it and pick up your left foot.
- Bend your elbows and pump your arms back and forth.
- Continue for 60 seconds to 2 minutes.
- Simple lifting
- Overhead lifting
- Single-handed lifting
- Overhead single handed lifting
- Sideways lifting
- Front raise lifting
- Side raise lifting
Resistance Training
The resistance training can be done with the help of a resistance band which is made of rubber. The technique is to stick the band in a stable object and stretch it. This technique is also a great method for increasing and enhancing your strength. Three sets with twelve repetitions on a regular basis will help you remain fit and even build your upper body.
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Author Bio: Richard E. Jeffers
Author Bio: My great passion is bringing envigorating by my blogs for the people who have been through a traumatic/stressful experience.
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