Best Exercises For Disabled People

There’s a huge number of exercises for few disabled people, and just as many ways to tailor them to fit their needs.

For each exercise/s you choose, you should do three sets. Repeat each 10 times without stopping, then rest for 30 seconds to 1 minute. Repeat a further 10 times, rest again and repeat for a 3rd time. In most cases, try to leave 48 hours between workouts in order to fully rest your muscles and joints. Stressed tissues take time to recover!

Always be improving – it’s the only way to get fitter. Bear in mind that increasing repetitions will improve your endurance, and increasing weight will improve your strength. Work out which one you’d like to focus on and to achieve your goal.

Causes of disability

• Malnutrition
• Accident
• Hereditary factors
• Infectious diseases
• Effect of endocrine glands
• Genetic factors
• Mental Disorders.

Here are few exercises for disabled people

Seated tricep dips

This exercise will generally strengthen your triceps, chest and also the front of your shoulders. Strengthening those parts of the human body will be particularly useful if you transfer from a wheelchair.

Suitable for

Conditions where you have good strength in your upper body.

Method

Sitting, place your hands on the armrests of your wheelchair or another chair. Make sure they are directly beneath your shoulders. Push yourself up until your arms are fully extended, and also then slowly lower yourself down until you are fully seated again.

Modifications

If you don’t quite have the arm strength, but you do have some leg strength, you can use your legs to assist you slightly. But try to let your arms do as much of the work as possible.

Seated knee raises

This is a great way to strengthen the hip flexors – the muscles around your hip that will help it to move – and therefore make transferring, walking and bending easier.

Suitable for

For conditions where you have some control over your lower body.

Method

When seated, raise one knee upwards until your foot is several inches off the ground. Lower slowly and also repeat the process. Once you have completed a set on one side, repeat this on the other leg.

Modifications

If you struggle to get your foot off the floor completely, you can use your calf muscle to flex your ankle, which will assist the movement. Be careful not to let the calf do all of the work though.

Sit and walk

For those who need to practice walking, this exercise is ideal. The benefits are twofold. First, the sit to stand strengthens the legs, and then the short walk serves to improve… wait for it… walking!

Suitable for

Conditions where you have some control over your lower body.

Method

Start with two chairs spaced a few meters apart, but keep it as facing each other. Sitting in one of them, perform the sit to stand exercise, then, once up, walk to the other chair. Turn around, sit down in the second chair, then stand up again on your body and walk back to the first chair.

Modifications

It can be done with assistance, crutches or a partner until gradual improvements are made, at which point the assistance can be reduced a bit at a time. You can also vary the distance of the chairs accordingly. `

Seated shoulder press

Increasing the shoulder strength can help you in few situations where you need to lift things above your head.

Suitable for

Conditions where you have some grip strength and also control over your upper body.

Method

Using weights, take one in each hand and sit in an upright position. Hold the few weights either side of your head, with the palms facing forward, as if you were holding onto a bar. Push the weights above your head, keeping the palms facing forward, until they meet in the middle. Slowly lower them back into the starting position and repeat.

Modification

Try lighter weights firstly if the exercise is too difficult, or no weights at all. Alternatively, you could also use a resistance band by sitting on it with the ends in your hands. This could be as slack as you need it to be.

Follow all these above exercises regularly for better results. Remember that you should practice this in front of any guidance experts.