In the previous post (Wheelchair Stretching - Part A) we discussed the many benefits of stretching and how important it is for wheelchair users to stretch. Here is a list of stretches that can be done in a wheelchair.

Neck

Neck Tilt- Sitting straight up in your chair; tilt your head to one side. Bring your ear as close to your shoulder as possible without straining. Repeat four times on each side.

Double Chin- Looking straight ahead, slowly draw your chin downwards and back into your neck, hold for at least five seconds.

Neck Rotation- Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Don't forget to stretch both sides of the neck.

Wrists

Prayer Stretch- Press your hands together in praying position. Slowly raise your elbows so your arms are parallel to the ground, keeping your hands flat against each other.

Wrist Circles- Holding your arms straight out in front of you; make slow circles with your wrists keeping your hands in closed fists. Circle in both directions.

Shoulders

Shoulder Fan- Place your hands behind your head with your elbows out to the sides. Interlock your fingers. Pull your shoulder blades together while pushing your chest out.

Anterior Shoulder Stretch- Bring one arm across the front of the body. Grasp your elbow with the opposite hand. Gently pull your arm across your body without twisting your torso. Repeat on both sides.

Shrugs- Shrug your shoulders, then relax them. Roll your shoulders forward and backward. Gently shake out your shoulders.

Triceps

Tricep Extension Stretch- Hold one arm behind your head so your elbow points toward the ceiling. With your other hand, slowly pull your elbow backwards and towards your head until you feel a stretch in your forearms. Don't forget to perform this stretch on both sides.

Biceps

T Stretch- Sit up straight in your chair and lift your arms straight out to your sides, forming a "t shape" with the upper half of your body. Turn your palms so your thumbs are pointed down and slowly push back until you feel a slight stretch.

Forearms

Lowered Prayer Stretch- While holding the prayer stretch (above), keep your palms together and slowly lower your hands until your feel a stretch in your forearms.

Back

Lower Back Stretch- Lean forward in your chair and grasp your hands behind your thighs. Slowly pull the leg up to your chest, repeat with the other leg.

Back/Side Stretch- Sitting straight up in your chair, extend your arms up. Stretch your arms as high as you can, then bend slightly to one side, and then the other side, keeping your arms extended up.

Calves

Sitting Calf Stretch- Extend one leg straight out in front of you. Flex your toes towards you and hold. Then point your toes away from you and hold. Repeat this stretch a few times on each side. To stretch your ankle from this position, roll your ankle in one direction by drawing a small circle with your toes, then change direction.

Labels: electric wheelchairs, wheelchair exercise, wheelchair stretching

Living in a wheelchair or with a disability can make even the simplest daily tasks difficult. However, stretching is an important exercise that can make your everyday activities easier to perform. Here are some of the benefits that come with stretching:

• Consistent stretching increases flexibility in your muscles which can make things like bending over to tie your shoe, and lifting objects easier and less tiring.
• Stretching also increases blood flow to the muscles therefore improving circulation. Improved circulation can help speed up recovery time from muscle injuries.
• Regular stretching prevents muscle groups from tightening up, allowing you to maintain better posture, which can help prevent aches and pains.
• Stress relief is another benefit of stretching. It relieves aching, tense muscles and helps you focus on improved breathing.
• No matter what your physical condition, stretching can benefit you, but don't forget to consult your doctor or physical therapist to determine what type of exercise you are capable of.

It is best to stretch after your exercise routine or when your muscles are relatively warm. This will help prevent pulling a muscle or causing other damage. Make sure to hold the stretch for at least 30 seconds and never stretch to the point of pain. If you start to feel pain, release the stretch to the point where there is no pain. It is also important to hold the stretch as still as possible, never bounce the stretch. Remember to always stretch both sides of the body equally and don't forget to take some deep breaths. Next week we will follow-up with a post about some specific stretches that can be done while sitting in your wheelchair.

Labels: electric wheelchairs, exercise, wheelchair exercise, wheelchair stretching