Talofa Samoa and welcome back to your weekly Physiotherapy Column. Today’s column is from CB Physiotherapy and suggests exercises for wheelchair users; enjoy!

Regular exercise is important for everyone, regardless of their physical ability. However, for people who are wheelchair-bound, it can be challenging to find exercises that are safe, effective, and enjoyable. Fortunately, there are many exercises that can be done while seated in a wheelchair that can help maintain physical fitness and improve overall health. These exercises can be tailored to the specific needs and abilities of the individual and can be done in the comfort of their own home or in a physiotherapy clinic.

Before starting any Physiotherapy exercise program, it is important to consult a physiotherapist to determine what exercises are safe and appropriate for you. They can also provide guidance on how to modify exercises to accommodate any physical limitations.

Here are some exercises that are suitable for wheelchair-bound individuals:

Breathing Exercises

Breathing exercises can help improve lung capacity and reduce stress. Some examples of breathing exercises that can be done in a wheelchair include:

Deep breathing: The patient can take deep breaths in and out, this can help improve lung capacity and reduce stress.

Diaphragmatic breathing: This involves breathing from your diaphragm, which can help improve breathing efficiency and reduce shortness of breath.

Upper Body Strengthening Exercises

These can help build and maintain strength in the arms, shoulders, and chest. Some examples of upper body strengthening exercises that can be done in a wheelchair include:

Bicep curls: Hold a weight in each hand and lift the weights towards your shoulders, then lower them back down. 

Shoulder press: Hold a weight in each hand and lift the weights above your head, then lower them back down.

Chest press: Use resistance bands or weights to perform a chest press, pushing the weights away from your body and then bringing them back in towards your chest.

Wrist rotations: Rotate your wrists in a circular motion, both clockwise and counterclockwise.

Cardiovascular Exercises

Cardiovascular exercise is important for maintaining heart health and increasing endurance. Some examples of cardiovascular exercise that can be done in a wheelchair include:

Wheelchair aerobics: This involves moving your arms and legs to music while sitting in a wheelchair. It can be a fun and social way to increase your heart rate. 

Hand cycling: This involves using a handcycle machine to pedal with your arms, providing a great cardiovascular workout.

Wheelchair sports: Participating in sports such as wheelchair basketball, tennis, or rugby can be a fun and effective way to increase your heart rate.

Flexibility Exercises

Flexibility exercises are important for maintaining range of motion and preventing stiffness. Some examples of flexibility exercises that can be done in a wheelchair include:

Seated stretches: You can perform stretches while seated in your wheelchair to improve flexibility in your upper body and legs. 

Range of motion exercises:  ROM exercises involve moving your joints through their full range of motion to maintain flexibility. 

Strength training:  Strength training is important for maintaining muscle mass and bone density. Some examples of strength training exercises that can be done in a wheelchair include:

Resistance band exercises: Resistance bands are a great way to provide resistance and build strength without the need for weights. They can be attached to the wheelchair or used with the hands and feet.

Weight lifting: If you have access to a gym or have weights at home, you can perform seated weightlifting exercises to build strength in your upper body. 

Balance Exercises

Balance exercises are important for maintaining stability and preventing falls. Some examples of balance exercises that can be done in a wheelchair include: 

Seated balance exercises: These exercises involve shifting your weight from side to side or forward and backward to improve balance.

Core exercises: Strengthening your core muscles can help improve balance and stability. Corestrengthening exercises can help improve posture and stability, which can reduce the risk of falls. Some examples of core strengthening exercises that can be done in a wheelchair include:

Seated crunches: Lean forward and bring your chest towards your knees, engaging your abdominal muscles.

Seated twists: Twist your torso to one side, then the other, engaging your oblique muscles. 

Seated back extensions: Lean back in your wheelchair and engage your lower back muscles to lift your torso up.

Transfer training Exercises

Transfer training exercises can help improve the ability to transfer in and out of a wheelchair, which can make daily activities easier and safer. Some examples of transfer training exercises that can be done in a wheelchair include:

Sit-to-stand transfers: Practice transferring from a seated position to a standing position, using the armrests of the wheelchair for support.

Bed-to-wheelchair transfers: Practice transferring from a bed to a wheelchair, using proper lifting techniques and support from a caregiver if needed.

Wheelchair-to-car transfers: Practice transferring from a wheelchair to a car seat, using proper techniques and support from a caregiver if needed. 

These exercises can be done while seated in a wheelchair and can help maintain physical fitness and improve overall health. Consult a physiotherapist to determine what exercises are appropriate for you, and don't be afraid to try new things to keep your exercise routine interesting and engaging.