One of the issues of being in a wheelchair or suffering from any level of mobility trouble are restrictions in what you can do where fitness is concerned. Fitness regimens focusing on yoga, Pilates, resistance bands, and light weights are best suited in these scenarios. 

Pilates is known to improve flexibility and strength, and help to develop control and endurance in the body. It demands intense focus and is meant to induce a flow of movement through exercise, which is great for your muscles and joints. For patients in wheelchairs who have cerebral palsy or multiple sclerosis, Pilates has been proven to improve stability and posture and decrease pain. 

Let’s have a look at some basic Pilates exercises you can kickstart your wellness journey with!

Pelvic thrust

A great way to work the core, the foundation of Pilates, the pelvic thrust is essentially tucking in the lower abdomen and squeezing the hips as you do so. With your back straight and your feet planted on the floor, gently roll in the lower abdomen and then straighten up, breathing out and in respectively. Continue steadily a few times; repeat the cycle for a few sets. This exercise not only strengthens your core but also your glutes and lower back.

Hand extensions

Place a ball between your knees in a seated position, squeezing it lightly. This will ensure that you don’t compromise your posture, while promoting stability. Stretch a resistance band around your back, holding one end in the left hand and the other in your right. Now pull the band as you extend your right hand forward at chest height as far as you can go. Breathe in as you extend and breathe out when you bring you hand back in by your chest. Do this a few times on each side and repeat through a few sets.

Triceps press salute

Hold the ends of the resistance band, which is wrapped around your upper back and passing  from under your armpits, in your hands at chin level. Sit up straight with your feet planted firmly on the floor, and stretch the resistance band with both your hands diagonally upwards in a salute. Feel the stretch in your triceps and bring your hands back to the chin level. Repeat a few times through several sets.

Book openings  

This exercise is really good to stretch out your back, especially if you’re sitting all day. Bring your hands to shoulder level and join your palms together. Now breathe in and stretch outwards towards the back on the right side, with your right hand opening up all the way back. Breathe out as you come back to the center with your palms together, then breathe in as you turn backwards on the left, following your left arm as far back as you can. The impression is of a book opening and closing. Repeat a few times, and through a few sets. 

Leg extensions

Place your right foot at the center of the resistance band and hold the two ends in your hands firmly. Sit straight and tall, take a breath and gently slide out the right leg as far as the band will let it go comfortably. Breathe out as you bring your leg back in. Repeat a few times on the right side, then switch sides and repeat with the band wrapped under your left foot. Repeat through a few sets.