Wheelchair Fitness Guide: Stay Active & Strong

To maintain fitness in a wheelchair, prioritise a mix of cardiovascular activity (aiming for 150 minutes per week) and resistance training. Focus heavily on pulling exercises (rows, face pulls) to counteract the daily "pushing" motion and protect the rotator cuffs. Key equipment includes resistance bands, grip-assist gloves, and light free weights. Always anchor your chair securely before starting, and focus on stability exercises to improve transfer strength and daily independence.

1. The Golden Rule: Protect the Shoulders

Why this matters: Every push of your rim is a front-focused movement. This creates muscle imbalances where the chest becomes tight and the back becomes weak, pulling the shoulders forward (known as protraction).

The Fix: You must pull twice as much as you push.

When I train, I structure my sessions around "rear-delt" health. If you do nothing else, incorporate Face Pulls or Band Pull-Aparts.

• The Sensation: You shouldn't feel this in your neck. You should feel a pinch between your shoulder blades.

• My Tip: If you have limited grip strength (like myself), use active hands gripping aids or simply tie a resistance band in a loop around your wrists so you don’t have to rely on finger strength.

2. Cardiovascular Health (Without the Run)

Getting your heart rate up when you cannot use the large muscle groups in your legs is a challenge. The blood tends to pool in the lower extremities, and hitting that "high intensity" zone feels different.

3. Strength Training: The "Transfer Muscles"

We are not training to bodybuild; we are training to transfer effortlessly. This requires explosive power in the triceps and lats.

Seated Dips

This is the single most functional movement you can do. It mimics the lift-off needed for transfers.

• How to do it: Lock your brakes. Place your hands on your wheels (or armrests if they are sturdy). Press down to lift your bum off the cushion.

• Progression: If you can’t lift fully yet, hold the "tension" for 10 seconds.

• Safety Check: Ensure your brakes are tight. I’ve had a brake slip mid-dip, and it’s a terrifying way to twist a wrist.

Resistance Band Rows

Since finding a chest-supported row machine that fits a wheelchair is rare, bands are your best mate.

• Anchor a band to a sturdy doorframe or heavy gym rack.

• Pull your elbows back past your ribs.

• Critical nuance: Do not let your trunk collapse forward. If you have high-level paralysis and lack core function, use a chest strap to secure yourself to the backrest before you start heavy rowing.

4. Core Stability and Balance

"Core" is a loaded term in our community. Depending on your level of injury, you might not have voluntary control of your abs. However, "core" in our context means balance.

I focus on "off-balancing" exercises. Hold a light medicine ball or water bottle with both hands and move it from your left hip to above your right shoulder (Woodchoppers). This forces whatever stabilising muscles you do have to fire to keep you upright.

5. Flexibility: The Anti-Slump

Sitting all day tightens the hip flexors and collapses the chest. This leads to the dreaded "wheelchair slump."

The Doorway Stretch: This is my daily non-negotiable.

1. Position your wheelchair in an open doorway.

2. Place your forearms on the doorframe at shoulder height.

3. Gently lean your chest forward through the doorway until you feel a stretch across your pecs.

4. Hold for 30 seconds.

This opens up the chest cavity, making breathing easier and taking tension off the neck.