Individuals should strength train all active muscle
groups. Start with low weights and gradually build up
the program as you get stronger. A fitness trainer may
be helpful in setting up a program for you.
Training sessions should be held three days per week.
Refrain from training the same muscle groups on
consecutive days.
In order to maintain proper body posture, balance, and
equilibrium, wheelchair users need to strengthen the
muscles of the shoulder and upper back.
Upper-body pushing and pressing exercises (bench
press, overhead press) will strengthen muscles used
for transfers and wheeling, while pulling/rowing
exercises will help prevent shoulder overuse injuries
and improve sitting posture.
Perform wheelchair push-ups every 10 to 30 minutes
during the day, and hold for 30 to 60 seconds. When
doing wheelchair push-ups, be sure to bend the elbows
slightly. Lock the wheels and keep anti-tip bars in
position. One way to remember this is the "rule" 30
second push-up off the chair every 30 minutes. Some
people find it helpful to get a digital watch that beeps
every 15 minutes as a reminder.
For individuals who have movement in their legs, leg
exercises can include knee lifts from a sitting position
(marching movement), and foot lifts from a sitting
position (straightening the knee). Do up to 10 on each
side once or twice a day, and add sets of 10 as you
gain strength. You can also add ankle weights as your
strength improves.
Use straps or a trained partner for stabilization and balance.
Vary the type of strengthening exercises to reduce
over-use injuries.
Types of strength training that benefit individuals with
spina bifida are free weights, weight machines
(Nautilus, for example), medicine ball, wall pulley, and
Thera-band®.