5 Great Exercises for Seniors in Wheelchairs

Aeroplane Arms

This exercise is most commonly used as a warm-up, but it’s also very useful for building arm strength and endurance.

How to do it:

• Sit in wheelchair with posture kept straight.
• Raise arms straight out to the sides.
• Start slow circular movements with arms. Begin with small motions and move on to larger circles as strength is built.
• Aim for a minimum of 20 repetitions, starting clockwise and then switching to counterclockwise.

Side Twists

Side twists are a great exercise for people in wheelchairs because they strengthen the core.

By working on core strength, strain on back muscles can decrease, which helps manage pain.

How to do it:

• Sit up straight in wheelchair.
• Twist body to the left and hold the position for a few seconds.
• Return to original position, then twist to the right side.
• Complete 12 to 15 repetitions.

Stretch Out

Stretching can improve mobility and flexibility, and helps with the muscle-building process. By stretching, built-up lactic acid in the body is released, which can aid in the prevention of soreness.

How to do it:

• Raise arms over head as high as possible.
• Lean torso from left to right and back again.
• Lift legs up and down as capable.
• Slowly move neck around in a circular pattern.
• Complete 5-7 repetitions.

Toe Tapping

Who says that exercise can’t be fun? Toe Tapping is a great way to keep more flexible while singing to recorded music.

How to do it:

• Sit upright in wheelchair.
• With feet flat on the ground, move toes up as high as possible and then down again, as you sing along to the music.   
• This exercise can be done with both feet or one at a time.
• Repeat the process 10-15 times.