Exercises I could try - whilst being in a wheelchair

Queen_K

Hello all, 

Does anyone know what kind of exercises I can do to make me become more stronger?

Bydand

Queen_K said:

Hello all, 

Does anyone know what kind of exercises I can do to make me become more stronger?

Hi, not knowing much about you  it’s a little difficult to advise, but from your heading I am presuming you are looking for exercises specifically whilst being seated in your chair.

I am unsure if you have dabbled in strength training before or take part in any wheelchair specific activities or sports, but I would say to give resistance bands a try.

you can buy resistance bands of different resistance (the force needed to pull the band) and can mix and match several for the weight that you want….you can get bands without handles, so just a loop of rubber or bands that have handles attached so a length of rubber with 1 or even 2 handles attached. They are usually colour coded so you can identify how much resistance they provide.

they might not sound like offering a good workout but they are a great way of building functional strength. The good thing about bands unlike say dumbbells is that you’re muscles are constantly under tension for the whole exercise, which you can control by either moving through the exercise quickly or slowing everything right down and being under tension for longer. Depending on the band you can utilise other furniture or door handles as anchor points. You can also buy specific door anchor attachments which can be useful for above head height exercises, for example the equivalent of lat pull downs, triceps pull downs etc. the bottom door anchor can allow a whole host of exercises too.

lots of info online and videos too on YouTube…look up wheelpowervideos for inspiration.
A quick search on Amazon will throw up lots of options for resistance bands….dont buy too cheap, but no need to buy the all singing and dancing kits either….

Hope this helps and if you need anymore advice or have questions then get in touch

take it easy
S

Queen_K

@Bydand

That is great advice thank you, I will look into buying an resistant band

Bydand

Queen_K said:

@Bydand

That is great advice thank you, I will look into buying an resistant band

  

Bydand

I should have mentioned looking at therabands too….just like the rubber loop bands but they are one length so don’t form a loop…..again, they come in different strengths of resistance and they can easily and comfortably be combined to get the right resistance for you.

Queen_K

Thank you again.
What is your workout like?

Bydand

Queen_K said:

Thank you again.
What is your workout like?

Hi again,

I do not use a wheelchair but most any exercise can be adapted to suit. The bands would allow you to get the same benefits as if you were using weights.

I have used bands whilst sitting down on a chair and can attest to the fact that you can challenge yourself quite substantially by following good form and taking your time. 

Lots of info online if you have access. I dont know your age, health or physical limitations but there are usually workarounds to most exercises. 

If you put a search online such as ….seated resistance band training or resistance band exercises for wheelchair users, it will throw out lots of sites and videos that will give you a good idea of what you can do.

The most important thing about using bands is to be under tension for the whole of the exercise, so during both the raising and lowering phases. This maximises the benefits of the exercise and gives you more bang for your buck.

As my own illness progresses i have had to substantially cut back on what i used to do, but have found a reasonably comfortable balance using bands, trx and bodyweight exercises. My condition affects my lungs so oxygen intake for me is the limiting factor….quite often i use supplemental oxygen whilst exercising to maintain ok oxygen levels…..not great, but i am very much still a work in progress and finding my own feet through my disability…..What i do know is that doing exercise , regardless of intensity or duration or difficulty has a massive impact on how i feel mentally.

Again, hope this helps and honestly feel free to ask questions if unsure.

S

Wibbles

Same question - I am in a Wheelchair but my shoulders are stopping me from exercising -- rotator cuff !!

What can I do to try to get more supple and fitter ?

I tried rubber bands / straps, but my shoulders REALLY hurt so I stopped using the bands.

Until last year - I was regularly going to the gym, machines, weights  etc