Seated

See below for exercises that can be completed by students that are wheelchair users or by the whole class while seated!

For exercises using only one arm the child may exercise both arms at the same time, alternate between hands or do an entire set with one hand, followed by the other hand.

To progress the following exercises, add in weights - you can use classroom objects like students' water bottles as long as the student can safely and effectively hold on to the object. Increase the weight as it gets easier to keep the exercise challenging

Overhead Press

Start with your hand at shoulder height
Lift your hand straight up over your head
Hold for 3 seconds and then return to starting position
Repeat with the other arm
Repeat 10 times

Bicep Curls

Start with your hand hanging straight down
With your palm facing the sky, lift your hand up to touch your shoulder then return to starting position
Repeat with the other arm
Remember to only bend at your elbow and not move the rest of your upper arm
Repeat 10 times

Skull Crushers

Clasp your hands together behind your neck
Straighten your elbows and bring your hands above your head
Do not move your shoulders or your upper arm - only bend and straighten at the elbow
Repeat 10 times

Side Raise

To be performed in a chair without armrests - if your student is in a wheelchair remove the arm rests as long as it is safe to do so - ensure seatbelt and other protective straps are on.

Start with your arm down
Lift your arm up to the side so it is at the same level of your shoulder
Return to starting position
Repeat 10 times
Repeat with the other arm

See Saw

Sit straight up in your chair
Lean to one side as far as you can without falling - see how far you can reach with your hand!
Sit back up
Lean to the other side
Repeat 10 times

Reminder: Move slowly and controlled and try not to get dizzy

Elbows to knees

Bend your elbows so your hands are near your shoulders
Touch your right elbow to your left knee without moving your knee
Touch your left elbow to your right knee without moving your knee
Repeat 10 times

Regression:

If reaching your knees is difficult, start by touching your elbows to your thighs

Arm tornadoes

Hold your arms out to your sides at the same level as your shoulders like you are making a "T"
Draw a big circle in the air with each of your hands
Repeat 10 times
Take a break and then draw circles in the air in the opposite direction

Trunk Twist

Put your arms out in front of you
Hold your hands together like they are best friends
Twist your upper body to the right and point to a friend or fun object with your hands
Make sure your bottom stays planted in your seat as you turn
Twist your upper body back to the middle and point to a friend or your teacher in front of you
Repeat with the left side
Repeat 10 times

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