Wheelchair Accessible Exercises: A Guide On How To Get Started

January 4, 2023

In Europe only, there are approximately more than 3.3 million people who depend on manually propelled wheelchairs. Most are due to lower limb related disabilities and require various transfers on and off from the chair using upper limb functionality. Arm work is way less efficient than leg work when performing many activities of daily life (ADL) and can become very demanding on the whole upper body chain. Repetitive motions sustained through the shoulder, upper and lower arm can become very strenuous over time and lead to overload and chronic injuries. Some of the overuse injuries include, but not limited to are:

Rotator cuff strains & tears
Shoulder impingement syndrome
Upper neck & trapezius tightness/strains
Headache
Carpal tunnel syndrome
Blisters, abrasions & lacerations (not chronic injuries but frequent)

Additionally, pain can become one’s constant complaint and gradually lead to a very inactive lifestyle. Physical limitations combined with mental barriers and lack of internal drive can severely limit the necessary and basic daily physical activities to stay healthy. In fact, less than 10% of wheelchair users perform the recommended daily physical activities. These guidelines are as follows:

Minimum 150 minutes of aerobic activity, plus
Strength exercises on at least 2 days of the week

Being dependent on a propelled wheelchair can be very tough both mentally and physically for new patients but neglecting physical activity and exercising can lead to increased stress levels, further physical impairments and general health problems down the years. It’s very normal to neglect regular exercising during the early stages of the injury but it is also very important to work on gaining self-efficacy and independence as well. Therefore, beginning with any activity that the patient enjoys is a great start and a big boost to mental and physical wellbeing. Below are some basic home exercises that can be performed anywhere and anytime, requiring bodyweight and/or FZYO equipment only.

Some tips from FZYO before you start your new wheelchair exercises journey:

Make sure to see your doctor before starting any new exercise programs and get assessed to determine the frequency, intensity and type of exercises that are suited for your specific needs.
Make exercise a lifestyle choice
Be consistent with your routines and feel the physical and mental benefits of regular exercising
Make sure you perform your exercises and workouts in a safe environment. Never be shy of asking your family or friends to help you or even join you for a fun group workout!
Gradually progress and overload your muscles. Avoid overuse and strain injuries
Ensure proper nutrition and water intake on a daily basis. Get professional help if you’re struggling with your diet routine. It is relatively easy to gain a few extra kilos if you’re not watching your nutrition intake and exercise frequency.

The following warm-up routine and 10 exercises/stretches can be performed daily and safely from the comfort of your home.

Warm-up Routine:

Shoulder shrugs

Perform a circular shrug forwards 30 times. Repeat for backwards

Arm circles

Elevate your arms 90 degrees to your sides with elbows straight. Then draw circles with your whole arm, first forwards 30 times and then backwards 30 times. Gradually increase the circles with each rep.

Scapula Retractions

Interlace your hands behind your neck. Then focus on bringing your shoulder blades together and imagine squeezing a pencil between them. Hold the position for 5 seconds. Repeat up to 20 times

Wheelchair Angels

This is a modified version of wall angels. Place your arms next to you, elevated to 90 degrees and bend your elbows 90 degrees as well. Then perform ‘shoulder presses’, focusing on keeping your back straight and slightly off the chair. (If available)

Myofascial Relaxations

Place your FZYO Massage Ball on your upper traps and neck area. Using your other hand, roll it around the painful and tight areas for as long as you wish. If you can, place the ball between a hard surface and your muscles to increase the intensity.

Place your FZYO Massage Ball on your shoulder. Using your other hand, roll it around the painful and tight areas for as long as you wish. If you can, place the ball between a hard surface and your muscles to increase the intensity.

Place your FZYO Massage Ball on your armrest. Then place your forearm muscles on the other end of the ball and roll it around the painful and tight areas for as long as you wish.

Serratus Anterior Activation

Place your FZYO Fabric Glute Band around both your wrists. Hold your arms in a 90 degrees bent position and then raise them towards the ceiling without letting the band cave your arms in. In order to perform this exercise correctly, watch yourself from a mirror to ensure proper form. Focus the exercise on your shoulder blades and the surrounding ribs.

11 Wheelchair Friendly Exercises & Stretches For Your Home Workouts:

Seated Low Row

Using your door anchor, loop your desired level of Resistance Band and hold with a neutral grip. Then pull the band towards yourself with your elbows bending and touching your sides. Squeeze your shoulder blades together at the end range and hold the position for 5 seconds. Perform 15 repetitions for 3 sets total.

Seated Upper Back Row

Using your door anchor, loop your desired level of Resistance Band and hold with your arms straight in front of you and palms facing down. Pull the band towards your chest while widening the band and make sure to constantly squeeze your shoulder blades together (chest puffed out). Pull until the end range and hold the position for 5 seconds. Perform 15 repetitions for 3 sets total.

Face Pulls

Using your door anchor, loop your desired level of Therapy Band and hold with your arms straight in front of you and palms facing down. Pull the band straight towards your forehead in a very slow and controlled motion. This exercise needs slow repetitions and high focus to be very effective. You should focus it on your rear deltoids and make sure to keep a straight back and engaged core when performing. Pull until the end range and hold the position for 5 seconds. Perform 20 repetitions for 3 sets total.

Seated Biceps Curls

Place your desired level of either Therapy Band or Resistance band under your chair’s wheel. Ensure that it's safely anchored under the chair. Then on that same side, grab your band with your palm facing forward/upward. Perform a bicep curl by bending your elbow slowly and controlled without extending it backwards. Your palm should elevate towards your front shoulder and then let go slowly to the starting position. Perform 15 repetitions for 3 sets total.

Seated Triceps Extensions

Place your desired level of either Therapy Band or Resistance band under your chair’s wheel. Ensure that it's safely anchored under the chair. Bring your arm into an overhead position, with your shoulder parallel to your ear. Then slowly bend your elbow until your hand is near your head level. You can anchor your working arm by using your other hand to grip it near the elbow. Perform 15 repetitions for 3 sets total.

Rear Deltoid & Scapula Retractions

Grab your desired level of Therapy Band or Resistance Band and hold your arms straight in front of you, elbows straight. Then while keeping your elbows straight, pull the band towards your chest, focusing on squeezing your shoulder blades together. Pull until the end range and hold the position for 5 seconds. Perform 20 repetitions for 3 sets total.

Aqua Training Bag Curl-to-Press

Grab your FZYO Aqua Training Bag from its side handles. First perform a bicep curl, then a shoulder press motion while keeping your back straight and core engaged. Start with low weights of water in the bag to challenge your shoulder stability during the early stages. Click here to watch our special video series on hundreds of exercises that can be performed with your new FZYO Aqua Training Bag.

Triceps Stretch

Bring your arm next to your head in an overhead placement. Bend your elbow in a relaxed position. Then using your opposite arm, gently pull your elbow sideways (inwards) until a smooth stretch is felt. Hold that position for 30 seconds while maintaining regular and deep breaths. Repeat for both sides.

Biceps Stretch

Place your arms in front of you and elevated 90 degrees. Then interlace your fingers together, and extend your arms ahead of your body while palms facing away from your body. Hold that position for 30 seconds while maintaining regular and deep breaths.

Shoulder Stretch

Anchor your arm just above your elbow with your opposite arm and pull it inwards towards the opposite shoulder. You should feel a gentle stretch in your rear shoulder. Hold that position for 30 seconds while maintaining regular and deep breaths.

Neck and Upper Trapezius Stretch

Place your hand on the opposite side of your head and pull your neck sideways very gently until you feel a pleasant stretch. Hold that position for 30 seconds while maintaining regular and deep breaths.

Interlace your fingers behind your head and pull your head down towards your chest very gently until you feel a pleasant stretch on your upper traps and back. Hold that position for 30 seconds while maintaining regular and deep breaths.

These exercises should be performed at least 3 times per week. Intensity and duration of certain movements should be adjusted according to your physical level and be gradually increased over time. If you’re determined and ready to start your new exercise journey and take a big step towards a healthy body and mind, contact us to book your complimentary intake video call with one of our professional health workers and learn how FZYO can get you started.

Email us at info@fzyo.nl.

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