Maintaining a healthy lifestyle is important for everyone, but especially so if you have a disability. Exercise regularly can lift your mood, increase stamina and enhance overall wellbeing.
People living with disabilities should aim to complete 150 minutes of moderate physical activity each week. But finding an activity that works for you can often prove a challenge.
Chair Push-ups
Chair exercises are an excellent way to stay fit and healthy even if you're disabled or unable to stand. These exercises can increase flexibility, strengthen muscles, and reduce the risk of falls.
Ben Clark, a C5/C6 quadriplegic, demonstrates how to do chair push-ups while sitting in his wheelchair. His technique is similar to the classic push-up but with an added twist.
To perform a chair push-up, sit upright in your chair or disability social groups melbourne with both hands on the armrests. Bend your elbows and push yourself up an inch or two out of the seat, holding for 10 seconds.
Gently lower yourself until you're back in the seat. Repeat several times, increasing difficulty each time. This exercise is great for strengthening your chest, triceps and front of shoulders as well as increasing endurance levels.
Chest Press
Chest presses are a classic chest exercise that primarily targets the pectorals (chest muscles), but also works your deltoids (shoulder muscles) and triceps brachii (arms). They're great for building upper-body strength and helping you create an attractive pecline.
Chest presses come in several variations, so it's simple to adjust them according to your goals and fitness level. Furthermore, since they target the core area, chest presses can help restore muscle balance after an injury.
Chest presses are a popular upper-body exercise for disabled individuals due to their versatility; they can be done without the use of a wheelchair or other mobility aids. However, it's essential that you select an exercise machine that fits you properly so you can perform it safely and effectively.
Reverse Flys
If you're searching for an exercise to build strength and muscle in the back and shoulders, reverse flys are a great choice. Incorporating this movement into your strength-training regimen can reduce neck pain and enhance mobility in these key areas.
To perform this exercise correctly, it's essential to maintain correct body position and form. Improper form can lead to injury or prevent you from working your muscles effectively and getting stronger.
By performing the reverse fly incorrectly, you may end up lifting too much weight and placing undue strain on your shoulders and back. If you experience any difficulties in these areas while performing this exercise, speak to a personal trainer for assistance.
Reverse flys are a straightforward exercise that only requires some dumbbells and proper technique to perform correctly. Not only does this strengthen the shoulders and posterior deltoids, but it may also reduce chronic neck pain.
Leg Lifts
Leg lifts are an ideal exercise for disabled individuals with reduced lower limb strength or limited movement due to injury, arthritis or degenerative conditions like Multiple Sclerosis or Parkinson's Disease. Furthermore, leg lifts help build muscle strength in the triceps and chest areas.
A manual leg lifter consists of a reinforced webbing strap with two loops at either end. The smaller loop serves as a handle to provide secure grip while the larger goes over the foot.
Leg lifters come in many different forms. Some are powered and attach to your bed frame with a raised platform that raises your legs into an upright position level with the mattress; others use air sacks which inflate to raise the platform.
Leg lifters are an invaluable aid for elderly individuals, helping them get in and out of bed, transfer to a wheelchair, move after surgery and more. Not only are these easy to use but come in various strengths, weights and size options too!
