When most people think about exercise, they envision activities that involve standing, walking, or otherwise moving around vigorously. With approximately a million senior citizens using wheelchairs, though, what about exercises for seniors in wheelchairs?
Regular exercise is essential to everyone, including seniors who are wheelchair-bound. We’ve rounded up four of the most beneficial exercises for seniors in wheelchairs that prove anyone can improve their physical fitness.
4 Exercises for Seniors in Wheelchairs
1. Shoulder Retractions
Our favorite exercise for senior citizens in wheelchairs is shoulder retractions. To perform this exercise, sit up straight and support your back muscles by contracting your abdominal muscles. Holding your arms at a 90-degree angle at the level of your shoulder, face your palms to the floor and curve your fingers as if you’re gripping bicycle handles.
Push both arms directly in front of you, extending them as far as you can without locking your shoulder joints. Bend your elbows and use your upper back muscles to pull your arms backwards until your elbows are slightly behind your torso. Imagine you are squeezing your shoulder blades together until they touch. Return to the starting position and complete several repetitions.
Once this exercise becomes too easy for you, hold a light resistance band with both hands. With your arms extended and parallel to the floor, pull the band apart. Alternatively, you can work your lats harder by attaching the resistance band to a doorknob or wall. Grip the band with both hands with your arms extended and pull it towards your body until your elbows are bent just behind your torso.
2. Toe Taps
Toe taps are the best exercise for strengthening the leg muscles. With your abdominal muscles engaged, sit up straight with your feet flat on the ground. Tilt your toes upwards towards the ceiling, then return them to the floor. Repeat this several times.
Once this becomes too easy for you, raise one leg in front of you at the hip so it is parallel to the floor. Then tilt your other toes up and down several times. Lower your raised leg back to the floor, lift your other leg, and repeat.
3. Tummy Twist
The tummy twist is the best exercise to strengthen the abdominal muscles. Engage your abs to sit up straight while your feet are flat on the ground. Holding both your arms at a 90-degree angle, your forearms should be extended in front of you while your elbows are against your sides.
Twisting at the waist, rotate your upper torso to the right as far as you can comfortably. Then, twist back until you’re facing forward again. Repeat the motion to the left. While performing this exercise, keep your lower body motionless and imagine you’re sucking your belly button towards your spine.
4. The Side Bend Stretch
The side bend stretch is another great exercise for increasing abdominal strength in wheelchair-bound seniors. Sitting up tall with your hips facing squarely forward, contract your abdominal muscles. Extend your right arm toward the ceiling while keeping the inside of your upper arm next to your ear.
Slowly bend your whole upper body to the left, making a “C” shape with your spine. Bring your right arm down and perform the same routine with your left arm. This stretch should be held for five to 15 seconds per repetition.
Learn More at Senior Health & Lifestyle News
Independence and autonomy are important at any age and physical fitness level. Even if you’re wheelchair-bound, you can still benefit from exercise. If you enjoyed learning about the four most useful exercises for seniors in wheelchairs, sign up to get our newsletter at Senior Health & Lifestyle News. You’ll be notified immediately when we post other great content related to fitness, finances, and much more.
