We all know that our bodies are designed to move. The way in which we go about our daily life will look different for everyone and depends on each person’s individual functional abilities. For those who spend the majority of their day in a wheelchair, regularly changing positions can be more challenging.
Wheelchairs allow individuals to have a greater capacity to get around independently, however spending a large amount of time in one position is not healthy for anybody.
Joints and muscles can become stiff and sore which may lead to less compliance within muscles and discomfort.
The many benefits of stretching for wheelchair users include:
Increased flexibility and joint range of motion
Improved circulation
Improved posture
Stress relief
Reduced muscle tension and spasticity
Increased energy levels
Improved sleep
We have collated our favourite stretches that can be easily performed in a wheelchair, so give them a go!
Triceps Stretch
Reach one arm up towards the ceiling and place your hand behind your head by bending the elbow. Hold onto the elbow with the other hand and gently pull elbow sideways until a gentle stretch is felt in the shoulder or back of your upper arm. Hold for 30 seconds then repeat on the other arm.
Shoulder Shrugs
Lift your shoulders up towards your ears and hold this for 5-8 seconds. Relax completely and allow your shoulders to drop down naturally. Repeat this several times. This exercise is good for relieving stiffness and tension in the shoulders and neck.
Forward Flexion
Bend forward starting from the head to stretch from the neck through the lower back. Find a comfortable position and hold it for about 1-2 minutes. To sit up, put your hands on your thighs and push your upper body to an upright position.
Seated Rotation
Turn your upper body to the right and then to the left while you continue breathing normally. This exercise will create a stretch in your back and sides. Repeat this a few times in each direction.
Neck Stretch
Tilt your head to the left side while you allow your right shoulder to move downward. This exercise will create a stretch along the side of the neck. Hold for 30 seconds, then repeat on the other side.
Side Stretch
Hold your left elbow with your right hand and gently pull your elbow behind your head until an easy stretch is felt. Gently lean sideways from your hips to stretch along the side of your body. Hold for 30 seconds then repeat on the other side.
Scapula Activation
Interlace your fingers behind your head, keeping your elbows straight out to the side. If this position is uncomfortable, just rest your hands on your thighs. Gently bring the shoulder blades towards each other. Hold this position for 10-15 seconds; you should be able to feel the muscles in the upper back working. Repeat 10 times.
Hip Stretch
Lift your knee toward your chest until a gentle stretch is felt. Hold the position until the stretch lessens, then stretch a little further until a mild, comfortable stretch is felt again. Repeat this on the other leg.
We always suggest that prior to starting an exercise program you make an appointment with one of our skilled Physiotherapist 9329 5551 so that they can guide you with a tailored exercises program to best suit you.
Resources:
https://enabled.in/wp/wheelchair-users-exercises-resources-and-guides/
