If you spend a lot of hours in a wheelchair you know it can lead to uneasiness and be awfully uncomfortable, which is true for anyone who is severely disabled. Keeping your body move as much as possible in your wheelchair should be a regular part of your every day fitness program. This needs to be a priority no matter what your disability is. Performing regular wheelchair exercise will help you to improve your flexibility, strength, advance your mobility, strengthen your heart and lungs, and help you manage your weight.
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When you start or end any workout or training session, it’s essential to take ten minutes to warm up, with stretching but without hurting yourself and afterwards cool down for about ten minutes. When you train with weights make sure you start slowly and work up to more weight gradually. Begin with simple exercises as outlined below and then move on to some of the harder exercises.
Your upper body training should contain exercises that include both arms, the torso, neck, and the shoulders. On the other hand, everyone’s nature of the disability is different, so is everyone’s situation, so make sure to ask your doctor for advice. Let your doctor know what workout you planned to do and get his approval, also ask which of the exercises are best for you and which should be avoided.
Now for your fitness training there are two types of wheelchair exercises that you can use for your workout. Those are strength training and resistance training.
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In resistance training you apply large, stretchy rubber bands that are called resistance bands. Take the bands and bind them firmly around a stable object such as a door, or your wheelchair’s arm. Pull the bands towards yourself and then guide the bands back away from you, so you give your muscles a good workout. Rubber bands can be used for multiple exercises like; pull-downs, shoulder rotations and arm and leg extensions.
Strength training works with lifting ‘free weights’ or dumbbells. If you don’t posses ‘free weights’ or dumbbells try to find some substitutes like cans of food that fit nicely in your hands. Make sure that whatever you choose is weighed. You want to begin with one or two pound weights and progressively work up. Perform three sets of 12 repetitions for each exercise resting between each set.
You can use the time you spend in front of the TV to do your exercises, when you aren’t motivated to set up a daily routine. Try to combine weight lifting with some of your favourite television shows.
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Some of the benefits you’ll attain through strength training include the ability to better perform daily activities such as holding or carrying items, pushing your wheelchair and transferring in and out of your wheelchair. Wheelchair users or disabled people often have what is called an inefficient ‘push’. You can simply train these muscles. By just spending some minutes a day increasing and strengthening your muscles you’ll experience how much easier it becomes, regardless of your disability, to do many tasks that trouble you now.
If you have trouble applying the above exercises, whether it is resistance training or strength training due to your disability or for some other reason or for an added advantage get a instruction video that will help you get in shape while you sit and offer exercises from a sitting position.
Maintain a positive attitude about your training and while you’re working out. Try to design a good regular wheelchair exercise and fitness program for yourself regardless of your disability, and try to stick to it. If you are able to move something then you are able to exercise as well.
Aim on realistic goals and reward yourself for sticking to your program. Don’t do any exercise you know you shouldn’t do. Start slowly and progress gradually. Keep your mind set on the end result. A simple wheelchair exercise and fitness plan can improve your overall health, get blood flowing to the brain preventing brain diseases such as dementia and Alzheimer’s boost your immune system, and increase mobility for you. And encourage others who are disabled to exercise along with you whenever you get together for an added boost.
Currently there are helpful devices available which make you train your entire body, while it is fun to do at the same time.
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