Exercise is important for people of all fitness levels and abilities, and wheelchair-bound geriatric exercisers are no exception. Low-impact exercises can improve range of motion and strength for the elderly in wheelchairs to help reduce pain and discomfort that can come from inactivity. Many exercises can be performed without extra equipment, although a resistance band and lightweight dumbbells can come in handy too. Always talk with your physician, however, before beginning an exercise program to ensure you are in good enough health.
Finger marching exercises can improve range of motion and grip strength in your upper body, according to the Centers for Disease Control and Prevention. Keep your feet in a comfortable, secure position with your back straight and stomach muscles contracted. Pretend there is a wall in front of you and place your hands on the “wall.” Slowly walk your fingers up this wall, moving them individually until you lift as high as you can. Hold this arm position for 10 seconds while you wiggle your fingers, then slowly march your fingers back down the wall to return to your starting position.
A small, kickball-sized plastic ball can be an assistive exercise device to help you work your upper body while in a wheelchair. For example, you can hold the ball between your hands with your arms bent in front of your chest. Stretch your arms outward to straighten them, holding the position for two to three seconds if you are able. Bring the ball back in and repeat 10 to 12 times. You also can hold the ball between your legs or arms, squeezing inward to work your muscles. Hold the squeeze for several seconds, then release and repeat.
Your legs, calves and shins also can be strengthened with some simple wheelchair exercises. One example is the toe tap to strengthen your shin muscles and fronts of your thighs. Lift one leg in the air to straighten your leg and point your toe. Hold for several seconds, then lower your leg to the ground. Repeat four times on this leg, then switch to repeat the exercise on your opposite leg. You also can work your calf muscles by using them to lift your heels off the ground, leaving just the balls of your feet on the floor. Hold this position for two to three seconds, then lower your heels to the ground. Repeat 10 times.
Stretching can help to relieve muscle tension in your body, relieving aches and cramping that can result from being wheelchair-bound. Try stretching your neck by moving your head in circles first clockwise four times, then counterclockwise an additional four times. Stretch your shoulders by rolling them forward and to the back in a circle four times, then reversing the motion to roll them backward and forward four additional times.