Wheelchairs are among the most frequently used assistive devices for people with mobility problems. People with spinal cord injuries, traumatic brain injuries, stroke, muscular dystrophy, and numerous other impairments or conditions may use them. Mobility is its primary function. In addition, users may use wheelchairs to study, work, play sports, and receive healthcare services in hospitals or clinics. The wheelchairs need to be modified according to their user’s needs. When using it, it should be comfortable and provide proper structural support and proper alignment of the trunk, pelvis, and lower extremities. This is to avoid secondary complications such as pressure sores, the development of deformities, and others. Aside from this, physical activity and exercise or stretches are important for people who use wheelchairs.
We all know that for a person who is wheelchair-bound, even a simple daily task is difficult, let alone exercise. However, remember that these will give you more health benefits, such as improving your physical, mental, and emotional well-being. If you don’t exercise, your muscles and other structures may become stiff and sore, leading to secondary complications.
Upper Body Stretches
In a manual wheelchair, users must push the wheels using their arms and hands. This repeated pushing motion can cause the chest and shoulder muscles to become tight and prone to injury. On the other hand, the back muscles, rarely involved during the repeated pushing motion, can become weaker.
1. Neck Stretch
Sit upright, put your left hand on your right ear, then tilt your head to the left side until you feel a gentle stretch on the right side of your neck.
Hold this position for 30 seconds, then relax and return to the starting position.
Repeat this procedure on the opposite side.
Complete 3-5 repetitions, 1 set.
2. Shoulder Shrugs
Sit upright.
Now raise your shoulders up towards your ears until you feel a gentle stretch on your shoulders and neck.
Hold this position for 30 seconds, then relax and return to the starting position.
Complete 3-5 repetitions, 1 set.
3. Triceps Stretch
Sit upright.
Now raise your left arm up towards the ceiling and place it behind your head while bending the elbow.
Then hold onto the elbow with your right hand and slowly pull it sideways until a gentle stretch is felt in the back of your upper arm.
Hold this for 30 seconds, then relax and return to the starting position.
Complete 3-5 repetitions, 1 set.
4. Trunk rotations
Sit upright.
Now rotate your body to your right side. Hold this position for 30 seconds, then return to the starting position.
Then repeat on your left side.
Complete 3-5 repetitions on each side, 1 set.
Lower Body Stretches
Sitting in a wheelchair for extended periods of time can cause your hip flexors to become tight. Stretching the hip muscles to keep them flexible and prevent other injuries is crucial l.
1. Knee to chest
Sit upright.
Hold your left knee with both hands, then slowly raise your knee towards your chest until you can feel a gentle stretch on your hips.
Hold this position for 30 seconds, then relax and return to the starting position.
Complete 3-5 repetitions, 1 set. Repeat on the opposite side.
2. Leg Circles
Sit upright and sit near the edge of the wheelchair. Make sure you won’t fall.
Now extend your right leg in front of you, then move it in a circular motion in a clockwise direction, then reverse it.
Complete 5 repetitions in each direction, 1 set. Repeat on the opposite side.
3. Knee Extension
Sit upright and sit near the edge of the wheelchair. Make sure you won’t fall.
Now straighten your right knee and lower it back to the starting position.
Complete 10 repetitions, 1 set. Repeat on the opposite side.
4. Ankle Circles
Sit upright and sit near the edge of the wheelchair. Make sure you won’t fall.
Now straighten your right knee until your foot is slightly in the air.
Then move your ankles in a circular motion in a clockwise direction.
Complete 10 repetitions, 1 set.
Takeaway
Even if you’re restricted in your movement due to injury, illness, disability, or excess weight, you can still enjoy the positive effects of wheelchair stretches or exercises. It can also improve mental state, decrease depression, reduce stress, and elevate self-confidence. You can also consult your doctor for more stretches or exercises in your wheelchair.
