If you’re spending most or all of your time in a wheelchair, your core muscles can start to lose strength over time. You’re not activating your core like you do when standing or reaching. That’s why it’s important to do core exercises, especially ones that you can do in your wheelchair.
Exercising is a good way to help manage your multiple sclerosis. The benefits of exercising include:
- Better mood
- Reduced fatigue
- Better overall health
- Mobility
- Decreased risk of heart disease
A good way to build up your muscle and core strength in a wheelchair is by using an exercise band. Resistance bands can modify any of the exercises listed below. These are great ways to add resistance and build your strength when you don’t have access to or can’t lift dumbbells. Start with the lightest band first, then slowly build up to heavier bands that challenge you during your workout.
Before you begin these exercises, make sure your wheelchair wheels are locked and that you’re sitting upright.
1. Seated Abdominal Crunch with Band
This exercise begins with the band held behind the seat of your wheelchair or attached to something stable behind you. Make sure you have enough slack in your band to move. To start:
- Slowly bend forward at a 45-degree angle.
- Keep your back straight as you bend.
- Breathe out as you lower yourself.
- Breathe in as you lift yourself back up.
- Repeat six to eight times in sets of three.
2. Seated Torso Twists
This position starts in a good posture with your chest out and your shoulders over your pelvis. Start the exercise by:
- Clasping your hands together in front of your chest.
- Flex your arms with your elbow at a right angle.
- Exhale and slowly rotate your hands and shoulders to your right side.
- Rotate your torso completely until your hands are over your hips.
- Inhale and slowly return to your starting position.
- Rotate to your left side.
- Repeat this six to eight times in sets of three.
3. Seated Back Extension
Sit tall in your wheelchair and only bend as far as your body allows you to. You’ll be engaging your upper back with this exercise. For this exercise:
- Inhale and tighten your stomach.
- Exhale and push back into the back of your chair.
- During this movement, bring your shoulder blades together and down.
- Inhale and slowly return your shoulder blades to the starting position.
- Repeat this exercise six to eight times in sets of three.
4. Seated Lateral Trunk Flexion
You’ll start this position sitting up tall with your arms out at your side. Begin by:
- Exhaling and leaning your upper body to the right.
- Reach your left arm over your head or as high as you can.
- Slowly return to your starting position, lowering your left arm.
- Inhale and exhale, leaning your upper body to the left.
- Reach your right arm over your head or as high as possible.
- Repeat this four to six times on each side in sets of three.
These exercises should help strengthen your core and activate your upper body. If you start feeling pain during any of the movements, stop immediately. Listen to your body when it’s telling you your limits.
