As a wheelchair user; your front chest muscles are working overtime and can contribute to postural changes if flexibility and muscle imbalances are not addressed. Today, I have 3 strengthening exercises for you to help prevent shoulder pain and reduce the muscle imbalance between the anterior and posterior shoulder complex
1. Horizontal Pull Out with Bent Elbows
Hold the TheraBand securely in both hands ⠀
Keep your elbows bend and close to your torso ⠀
Be aware of the outside of your hand and your shoulders ⠀
Draw your hands out the side using your shoulders ⠀
Return to the starting position
Repeat 10 reps⠀ ⠀
Top tip: Sit tall in your chair ⠀ ⠀
2. Diagonal Pull Out ⠀
Hold the TheraBand securely in both hands ⠀
Be aware of the outside of your hand ⠀
Keeping your elbows straight ⠀
Draw your right hand out and up whilst you take your left hand down to the floor ⠀
Return to the starting position.
Repeat 10 reps Change direction ⠀ ⠀
Top tip: Sit tall in your chair ⠀
3. Horizontal Pull Out With Arms Raised and Elbows Straight
Great for stretching out the Pecs, shoulders and strengthening the back and posterior shoulder muscles. ⠀⠀
Hold the TheraBand securely in both hands ⠀
Be aware of the outside of your hand ⠀
Keeping your elbows straight
Draw your hands out the side using your shoulders
Slowly release and return to the starting position
Repeat and complete 10 reps ⠀ ⠀
Top tip: Sit tall in your chair.
