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amplifyfitness · 04-17-2022, 04:27 AM

Apart from handicap, there are a variety of reasons why someone could use a wheelchair, including age, mobility, and injury. Additionally, although some individuals require full-time use of their wheelchair, others may use it only at particular times https://amplifyfitness.com.au/. Regardless of your needs, we wish to assist wheelchair users in being active by emphasizing activities that can be completed while seated. We recently discussed wheelchair-accessible core workouts and the finest wheelchair-accessible gym equipment. Additionally, we've included senior-friendly workouts that may be performed while seated here. Hayley Chapman, Personal Trainer and Physio Assistant at PureGym Barnstaple, discusses arm and shoulder exercises for those who use wheelchairs or are unable to stand for extended periods of time.

WHY WORK OUT YOUR ARMS AND SHOULDERS?

Training your arms and shoulders is not just for cosmetic purposes; it also provides several strength advantages that aid in daily tasks, which may be especially beneficial for seniors and wheelchair users Amplify Fitness. For example, having stronger arms aids in tasks such as driving, grocery shopping, and cleaning, and for wheelchair users, it translates into increased stamina for propelling their wheelchair throughout the day. Additionally, strength training protects against bone loss and muscle atrophy. This is especially critical for seniors since it may help prevent osteoporosis, and having stronger bones and muscles means you are less likely to sustain an injury if you fall. Additionally, resistance training can help reduce your risk of heart disease by lowering your blood pressure, body fat, and cholesterol, as well as maintaining healthy joints.

SHOULDER AND ARM EXERCISES FOR WHEELCHAIR USERS AND SENIORS

The following exercises may be performed while seated and need just dumbbells, making them suitable for use at the gym or at home — you can substitute heavy household items for the dumbbells if you don't want to purchase a pair. The workout includes a variety of single arm exercises; they are ideal for wheelchair users who lack complete use of their core or elderly who trouble with balance, as the non-working arm may grip the chair's side. Additionally, they enable for individual therapy on each side to assist with musculoskeletal imbalances. Begin with three sets of eight reps and gradually advance to 12 reps, then raise the weights to continue building strength.

Incline Bench Press

This exercise strengthens the pectoral muscles at the front of the chest, the anterior deltoids in the front of the shoulders, and the triceps in the upper back of the arms.
- For the exercise position, you want to sit nearer the front of your chair, then lean back slightly and rest your shoulders and upper back on the back of your chair.[/*]
- Create an upside-down ‘V’ shape - instead of ‘T’ shape - with your elbows, in relation to your shoulders; this will mean instead of your elbows being in-line with your shoulders, they will be more “tucked in” closer to your body.[/*]
- Push the weights straight up by extending your arms.[/*]
- Hold the dumbbells at the top for a second before slowly lowering them back to the start.[/*]
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Single Arm Shoulder Press

The shoulder press is primarily a shoulder exercise, although it also strengthens the triceps, chest, and upper back. It can aid with the development of strength and endurance for overhead actions such as reaching inside cabinets.
- Start with shoulders down and back, holding onto the side of your chair with one arm, with the dumbbell in the other.[/*]
- Hold your dumbbell around shoulder height. Your elbow should be bent, and slightly further forward than your shoulder.[/*]
- Extend your arm straight up to push the dumbbell overheard, stopping before you lock out your elbow.[/*]
- Pause before slowly returning back down the starting position.[/*]
- This is one rep.[/*]
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Single Arm Bicep Curls

The biceps is the muscle located at the front of the upper arm, and is used in lifting and pulling movements.
- Hold a dumbbell in one hand with by your side, with your elbow tucked in to the side of your body. Your arm should be fully extended.[/*]
- Hold on to the side of your chair with your other hand for balance.[/*]
- Keeping your upper arm still, raise the dumbbell to shoulder height by bending your elbow and bringing your forearm up. Keep the motion as controlled as possible.[/*]
- Slowly lower the dumbbell back to the start. This is one rep.[/*]
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Single Overhead Tricep Extension

The triceps is the rear of the upper arm muscle. They aid with elbow extension and shoulder stabilization.
- Holding a dumbbell in one hand, extend your arm straight up so you are holding the dumbbell above your shoulder.[/*]
- Hold on to the side of your chair with your other hand for balance.[/*]
- Keeping your upper arm still, bend your elbow to lower the dumbbell behind you, towards your shoulder.[/*]
- Try to keep the elbow from flaring out to the side, aim to keep it “tucked” in, so it is not much wider than shoulder width.[/*]
- Pause at the bottom before slowly raising the dumbbell back up to the start.[/*]
- This is one rep.[/*]
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Single Arm Front Raise

Front rises primarily target the front of the shoulders, but they also work the upper chest and may be quite beneficial for developing strong, stable shoulders.
- Hold a dumbbell in one hand, palm facing down, with your arm extended down by your side.[/*]
- Use the other hand to hold the side of your chair.[/*]
- Keeping your shoulders back, slowly raise the dumbbell up to shoulder height. Keep your arm straight throughout.[/*]
- Pause before returning back to the starting position.[/*]
- This is one rep.[/*]
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Try performing these exercises 2-3 times each week, with at least one day of recuperation between each session. Within a few weeks to months, you should see a gain in strength, especially if you continue to raise the reps or weights each week.