Exercising in a Wheelchair with MS…UPPER BODY

Exercising when you have multiple sclerosis can be a challenge, especially when you're wheelchair-bound, but it's important to stay active.
Try working out with exercise bands, which can be purchased with different levels of resistance and typically come in a package that allows you to increase the resistance as your strength increases. Each movement will be performed for 3-4 sets. For muscle building, keep the repetitions from 8-10 and for toning from 12-15. Exhale on exertion and inhale at release. Always sit tall in your chair, and keep your abdominals tight. This is a beginner routine so once you're comfortable, add more exercises.

SHOULDER PRESS
-Secure the band, looping under the wheel chair wheels.
-Grasp the band handles and position them around the shoulder area.
-Keep your forearms straight and your hands at ear level.
-Next, press the bands over your head. The arms should extend just short of locking the elbows.
-Slowly lower the bands back to the starting position and repeat the movement.

BICEP CURL
-With the band in the same secured position as shoulder press and arms down at sides, grab the resistance band handles.
-Keeping elbows at the side, palms facing outward, slowly raise hands toward the shoulder and slowly return to starting position.
-Make sure to keep your wrists in line with the forearms, not bent.

**With a slight variation of turning the palms in towards your legs, the bicep curl now becomes a seated hammer curl. This movement is used to target primarily the biceps, however because the wrist remains perpendicular to the ground rather than parallel, the forearm also gets a workout.

OVERHEAD TRICEPS EXTENSIONS
-With the band secured under the wheels grasp both handles of the bands and pull the arms close to the sides of your head, elbows pointing forward.
-Extend the arms up, lifting that handle toward the ceiling and slowly release back down to the start position.

*The only movement should be the elbows bending and straightening.
-Keep the elbows pointed forward, not out to the sides.

* Like any exercise program, please consult your healthcare professional before you begin. Please stop immediately if any of the exercises cause pain or harm to your body.

It's important, especially with MS from a wheelchair, to keep the body moving. You have to stay motivated and...NEVER QUIT!!