What are the best wheelchair exercises?
A good quality of life, through the improvement and maintenance of physical and mental health and the adoption of an active lifestyle, is essential for a person who uses a pram, helping to provide the necessary charge of vitality, energy and efficiency, and allowing the acquisition of better muscle tone and greater coordination.
Lack of time and motivation can make it difficult to exercise daily, but for a person using a wheelchair, regular physical activity has great benefits, such as:
- Health improvement
- Mood improvement
- Stress relief
- Fun opportunity
Choosing an enjoyable and enjoyable exercise program will make physical activity more enjoyable and increase the possibility of continuing to perform it over time.
Once you have chosen the activity or discipline, you must find the necessary time in your routine, following daily or weekly lessons or planning your workouts with a coach or a friend, in order to be able to train regularly.
When choosing an activity it is important to consider:
- What are the best wheelchair exercises for your condition
- Of these, which are the exercises you like the most
- Whether it is possible to do them yourself or if help is needed, and, if so, if the help can be suitable and regular
- Amount of time needed
- Need for equipment or subscriptions, their availability and cost, presence on the territory of clubs, associations or coaches (belonging to a group can greatly increase motivation and constancy)
- Need to see a doctor to ensure that exercise or activity is suitable for your needs and is not contraindicated.
Benefits
Exercise in a wheelchair has many benefits in terms of:
- Muscle tone
- Fitness and general health
- Weight control
- Digestion
- Blood circulation
- Posture and stability of the spine and lumbar area
- Musculoskeletal pains
- Increase in endorphins, better sense of well-being and better mood, less stress and prevention lowering of mood
- Independence, autonomy and management of everyday life
Before starting physical activity, always do a good warm-up to avoid the risk of injuries that can affect the upper limbs (strains, strains, tendinitis). For the same reason, stretch after exercises.
Strength and endurance exercises
To start, free weights and 'body building' style machines can be used to fortify the arms and trunk, the areas of the body most commonly engaged in manual control of the body. pram. You can also try doing push-ups, placing your hands on the sides of your buttocks, trying to lift your body from the seat of the wheelchair.
Exercises to increase and improve resistance usually make use of small flexible bands, positioned on the back of the wheelchair, which are pulled. This exercise helps strengthen the upper body. Also try a combination of hip and shoulder lifting and rotation.
Aerobic and cardiovascular exercises
The purpose of these exercises is to improve cardiovascular health. Wheelchair basketball and rugby are great examples, but also other options such as dancing, or an aerobic workout in pram on the running track. All this is good for cardiovascular activity and at the same time is a good workout for the arms.
Exercises to improve flexibility
Yoga exercises can be performed in a wheelchair and allow you to improve flexibility, breathing and concentration. Many people report feeling calmer and more relaxed after doing yoga.
