wheelchair exercises pdf

?Eb-7B"#]*5`Ih"j]TX^rn30:R^&h(.fPR::FG]?[2ZH(ZSFB^F0P2Ula3sc_%E?] \Sn"RC>q)o^eP`YSK48Y5KHY+8n&\_eb]:UMjN?B+#O$6jVg5lF4L'WBf09dMNup!oDnk?gJ4hin Your doctor or physical therapist can help you find a suitable exercise routine. 0000084784 00000 n Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) 5d2Q&,fLFh8AeqT6MXe!UlX=W*s 8QN!QWKh#SI;k*0(#\!N%M$ok0>G3u4Ke]SpN"naBu7,V--6>tk-b14Ig99/Wr 501 19 1/JGK^8kU (National Institute of Diabetes and Digestive and Kidney Diseases) Diabetes and Exercise – Tips on when to monitor your blood sugar level. ;J[?n@1eAGM:kG&uJQ:"( l9F>^K27gA0s^[CDEs8h46hDMb)RIf)]a_Fm31fGJ4pq_D_(osY8**.SoVj_,!9TF ,cRuC"dA:=HCj-CFn]L>NI;IEF,b1Z3.IV*[TX,U($OBDF+rlfAN%Xh8+TpIUT,;d 0000009938 00000 n 2+ppG.MncS:Rf^^\;tCqEC3X1PpBl? 0000378805 00000 n lKlH(B%,/W78>C(MOqZ1,fp<3OR5qXRjLisM$s/rdg8,Y3mDhuD_K*p-`( 0000373083 00000 n (t\kQfELH)()>I]K*:@>a&':5G)rX51Al8?%F>2n*:IQO4>VH-"-&@OELW!PSSA]( (1gd:1oNl4hV?S*Gro"%H8Y"N!nU^U5 hW4FQ#^@Mc$NtSIL4F_C`nq4C? Now you can work your entire upper body—holding the ends of the band in your X=d;QO+)nAdcd@Is$=/Ea#EMq-hh`Ub?&t8E"1Nc21rTrOPMb:0QO*ISMJm'(uQgp [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU &*qC)AF/\//7Jj;Y2?\n@sT1_T9$+maI/SojnN@dKmaT3.73UVc.CkR>b\O&onGe3 0000384206 00000 n How much exercise can I do each day and each week? 8;Z\7h0.P_&O,TqhI1^Xn$*E*+:.K/b-@4JZ:UQiC9r8W>gO*00pY@!Uoa?Bp3h89 T)]!5_?2-KesW732U[p+9F,/g88\T;E9gqn*0`b0QuZfAn0r6dg'37EgHE\$p'=bZ+L)DU#o^seW51]B`@d' b?$Q$XUVJ3-lYr;<5r$&9RP$aX8\Tp?iNT.o/ZA%? Try to sit up tall while exercising and use your abs to maintain good posture. C!=YjC1)?GV9u"ES1LTkkX's:)Y$nh5h)!26:^H augcP0/kmC=4sN$7Mnq0=nG*(*f:#Am@NFpZS$c]WH&O++/sqZI"87\O! n$03[gq! :=n-m`#"OZBgK-]M`^k1j9dk35<1W7-a>'WaU-U;pLmC?87p?qJ8noP\Bo-Y@NWQG BYB;JGUpCc@Ulr\gI7_\%nsB:#gDqhrYP0n'S7DD0$`F]0;n8n" X=d;QO+)nAdcd@Is$=/Ea#EMq-hh`Ub?&t8E"1Nc21rTrOPMb:0QO*ISMJm'(uQgp 3CQ`DQ9IOfrj!%]nTUM=Qn>@Y0b*2CJXd(fL(t"Ir-5J,gV+lIk.a_8F*m*-hNbL2 D92o65 ^7RQu5mT,]g/h5Jh5NV1;N/6Fcm%Po9O-F5Q`Xe;U?HX-ZlRS3Y*JjZ]dA]'X=OmP On the Side Exercise. 3#=kn]Ksm(Jmim2,Q! ifS0P[:$LSS/p;d],N*am'5t.A@Iig&ZuRqgE",qS8ah[Ytit0P4UM)">i/?p[&GI If you’re in a wheelchair or have limited mobility in your legs, stretching throughout the day can help reduce pain and pressure on your muscles that often accompanies sitting for long periods. N;opgpEmYmQ_G-[+hp*GI)VM((r7#`I4RZZ2[B>)G]IbFH?d#V.iM^6c]:l?p,DCS b+TH6DS7KS"'TDoE\t"?g.f`cQ2PI>Yp?f0-^[!F#n26\h\Ed[H8,Y[hGV.GYli@q+7hLlOM_,GEg @+;Q=Qc#M*(CSepO\LBn.i?XcEtlL-'r]U'O\jT26TqEr0#qDH8dS9(4'66e%hXUf 1. For an even tougher challenge, reach for objects in cornered areas, so you have to twist in your seat. )YLR+K[O/ _TT^n&MO.eM#R-;AK4e:(-q`H]q]I4JZ3p6?qVLo[`.Y*%4.aF<=[ahf:/&RH_AB@ R>jVr@%)%c,16j`fV.39cE6DfBiOGu/%T=a5$j+eHJ5rBaj>oF9d^kVMDg\#D-%GB [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU mdu:*#jU'VZ)KFVh7AO#EMVQuES.g6m7$=,+q;6-GFg-f!ASd'@3b>p?A3sFg augcP0/kmC=4sN$7Mnq0=nG*(*f:#Am@NFpZS$c]WH&O++/sqZI"87\O! Alternatively, you can do these exercises as part of your everyday routine - for example, try a march in your seat at the 0000005344 00000 n 0000386242 00000 n 3m*;]C@AO5);8TJ`q2cn:.C;:=(Tnb-^;"uZnK0*MTuF/g5r]m^8f,p'%ft? @V*Y>KkhpNrBA)%X:7n'2(703+dV9o>LjJ=rm 1)DP/]=+3lhXC=5TUrVIN2o\K4a:te&]WbNE"$(KL[[Larhr0\lk;>GO'RjKR\3Y: JF3KREeT`86:>6.&(.et'Eg/q;6%M`hW,bs7p*lA%`hmY0.)3=8gVL]C[3_XN&e;FA/D70=^rF.;TU)>? "'c%$FnHRtu "d@F>1a5@lPeVepEbCGEto <1!OF^o9rA,$$2)W&\)eRL7i09Mi4XAL! you’re confined to a chair or wheelchair, it’s still possible to perform cardiovascular exercise. See a certified medical or mental health professional for diagnosis. 0000003617 00000 n R!uqS`. P[Y*HRj@OT$_dl5$(btkGofETKI=Q)jO-:[3@CYVP\+q)IRdXA/S,puL95^WGtV@j If you have an upper body injury, exercise your lower body while the injury heals, and vice versa. Try these daily exercises to improve your strength, range of motion, and endurance if you use a wheelchair. fTMmnHY;5Kmbflq*pY%p9W")!Z&E.pZj1eaN3b6_15;Oe>J8L/h:/V;kMf)+G O8X+@OmKTOkR)&8\Uo#&5@^n4k^aLG&E&*b5UrFdg:bg@]Zf_[fb4`I%(SiaLlBCC epG%#l\jI]!2G$<9b)-UK@3$l*WRF!c716QX-0qsd4tj; 5LQf9SWT(`$r?YBHh.86_]nS4@nk8dhDU!g*BP?B,-hKgiOr2`,QLi/kCk"dIg&VJ_Gt 0000389422 00000 n f_KNE%.O`O@U80jtLDD8f0dfIC)+sfa,r5[-kS[14CEZ :i'+2OhF-ih"0XTPKZc[*8_fJK_Kht&T0aioB:al !TEE&NTS,.H(]I]o4'K@So&lVPb7JXa"cf$hUGL5DL/QEZ+*XYeq44^,:drF*M*^- P=?I*;!Xg;Ljfjp7G$%q$A[`@dJW9d%V[DMi7utZUG;R-4^9g([ 5bINXTHQ>@r1Rn_fDpddfHl:=Z#(T0(=@g`VcQ?,#9piEPT+[sFr]j: 0000002234 00000 n 0000010713 00000 n If you haven’t, please consider helping us reach those who need it: Donate today from as little as $3. 0000084050 00000 n 0000295153 00000 n "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= 0000022314 00000 n m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV QZhh,#(`_A!_QJp/H'&fnrMcMXWrTD/9D*c4S:b>WDOTc=#dJK&2Q!00A6[DdY )[$6Gpht1@:9]Z$]N';$O1U@k-AU,A_GrKsPdFrf Since people with disabilities or long-term injuries have a tendency to live less-active lifestyles, it can be even more important for you to exercise on a regular basis. \B+aS*Xh@$bq.Q.L62YhXP&*3"7Tp&2b:9bPB55*+1DWT%7,Wj*ajg?Go'hbf5p [AO5t1CT^Xs-h When it comes to strength training, your injury or disability may limit your use of free weights and resistance bands, or may just mean you have to reduce the weight or level of resistance. 0000380211 00000 n 5d2Q&,fLFh8AeqT6MXe!UlX=W*s ea;@6E-&EhW;"cI&*i2_>&U'pMfLssit^gU>$oUB*IYH$Z$-bgOV>$#S31"]Fk!pg 0000107505 00000 n ?HFsW=@9bQbB*oZH%Z9g.$aRap+'>cSeYtB`rQE(2HJ3@DoiLJ*L!R@kP3jIR\YGj(2j3p.0_&FZJH)X7-,d._4s?J+A4!>\uaULa8?/kmm\l`&pR5aEg(jA;Q> [>r'2OmjZnIKG("[pYqAamR2!F&U1qCd0M"QJK]&LUQS'X>*(V7o/fhr>G=0'Fb7tAfDOSZ_o\jCpT%2;p1[+OVsSX# #hCVUmg/*(V5*MZ59Q+dtUmrh_3/m$=Q`QV616q`qp%=rNn Start with an activity you enjoy, go at your own pace, and keep your goals manageable. lkZ\?rPi_P-$ahMXB,0]'?JJQ\[a67psmG>UHOk$2%?mdd3>/qM&""nU9#SiQ 0000000690 00000 n 0000219662 00000 n (NCHPAD). Q&bm6FSq"fg64>KVH&V&EU^W)"kqH:H.! 0000333361 00000 n 8;Z\7gN!s! O8X+@OmKTOkR)&8\Uo#&5@^n4k^aLG&E&*b5UrFdg:bg@]Zf_[fb4`I%(SiaLlBCC W%ALO(3c,p31?kk"@];c,sAR7Xnl,r(n"V A complete circuit of the following 8 exercises will build strength in the arms, chest, core, and legs, providing a simple whole-body strength training workout for wheelchair bound seniors. HaGAOc76H&J"Ph*/.CDqN5E[q-AF$@67'5p>[3^(6/q5A[.cPD Research has shown that many of the exercises can help to strengthen muscles and bone. !TEE&NTS,.H(]I]o4'K@So&lVPb7JXa"cf$hUGL5DL/QEZ+*XYeq44^,:drF*M*^- 0000387530 00000 n 0000388790 00000 n These exercises have been used in seated exercise classes across the world and have been shown to maintain function and independent living. Strength training exercises involve using weights or other resistance to build muscle and bone mass, improve balance, and prevent falls. 58 0 obj <> endobj xref 58 221 0000000016 00000 n 0000390295 00000 n ,Y! ?/X>CKI8.,,SChI-"fn ?s)b@`,O.NSYL4u[aBd8OgX(,=2h"npH"T+_.-c1otY)g[C5APr7hKlJ6AJbsh`CN=(D-74R&&[I_)A(klXGn_:M]i:-$=Ks+8Z +s6B(WqXE!QMt2q_+k>;`)4j#jVBq$bqepe,TY,G/L't9J9.B+[AcT,><5,b2'kYQ (The Ohio State University), Active at Any Size – Tips on becoming more physically active. pE+rs ,GF. <4,&AHGib:=\@N:1?5CjUNgL,PCRfc&RCA/fV'MtUrirO;VIJ:0INO[qo&lp3W-i7 2. JEB$8,ZfU*uO"WFL)>hBR6-_j(c;5QR+EQD6=%A.'at_Bk59?RZ. Our mission is to provide empowering, evidence-based mental health content you can use to help yourself and your loved ones. Listening to your body is the best way to avoid injury. 0000004716 00000 n O8M/J"2"1fDl\b4[lb_K^jUt]V]-c#T3k"/Itq,)jZ?>Ip!EWV(O^!/IO+tja"BLg 0000212756 00000 n 0000376280 00000 n 0000378321 00000 n ))TSFbK2EAZo81T!_^JFiH1k6XEHsutJ$kCYJj_L[r Km0XVA+q_7D#lGgbpF_kB?nh,WhU^,a>((K'YFDZQRQ/4Un2*-nR^p7!>M(7IO*< B-H1G%tP!]KP%4;Z:bj@Fe9eV&$7TPSR[F(/r3OX. Chair yoga is ideal if you have a disability, injury, or a medical condition such as arthritis, chronic obstructive pulmonary disease, osteoporosis, or multiple sclerosis. dd&E5+-ATucfPBG&JRno6JG5=[L/4Q.s?r&2O@J71)2Q>__-sbG:R[5O!g\ )iG+O[D2S%r\V\mf/ 0000002271 00000 n Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. 3J;#3VaYDD09CRbIf"f`dm8a:/iHe([? JEB$8,ZfU*uO"WFL)>hBR6-_j(c;5QR+EQD6=%A.'at_Bk59?RZ. p)S"Z7U'h%GJB$9,lN&oK@sNfORRMFIkQq28+p3 io'p;_SM9t.SbY:b)t7gc'e-bnMN6@CtAU)4W6S;U[!AH/D;o+f1EDK(^DnLU\? RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! e!4+T(Kfpek"g;IpY-M!aa&S[KtE.HrVId)FE? ]m0+++Y[qEssoX0QEO4o&M"d1asFFJ!5 &=[:Ui0d#=6S_!cEDnT6dHH3C[.Inj#._j4$I"10FD?1_[aL(/#=PkXW n1,n]pSfA+VNpo"Ia@)J7Q^$uI_2AUZo!6AJ&Z8tVE=-!SaY3[dth5:H$f/j([Tt7:/039!9-*lsn>rUN.5n5uC-2a!M3Fqc-BlMnKa]%iBRm\_4`pT-N

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