Warm-Up Exercises for Wheelchair Users

Warm Up Activities for Wheelchair Users

Head

• Move head from centre to right, back to centre, then to left and back to centre (x4)
• Lean head to right, trying to push right ear towards right shoulder, then back to centre (x4)
• Move head forwards and down, pushing chin towards chest, then raise head back up to centre (x4)

Shoulders

• Lift left shoulder up towards left ear and lower it back down (x4)
• Repeat with right shoulder (x4)
• Circle left shoulder forwards and backwards (x4)
• Rotate elbows with hands on shoulders (forwards x2, then backwards x2)

Elbows

• Bend and stretch right arm (x4), then left arm (x4)
• Place arms out in front of body, with palms down, and rotate palms up and down (x4)

Hands

• Clap hands in front, up high, to the left, to the right, and on thighs (x4)
• Clasp hands in front of body, bend wrists to left, right, away from body, and towards body (x4)
• Bend and stretch right wrist, then circle it around (x4)
• Repeat with left wrist (x4)
• Clench and stretch hands, then shake them to relax (x4)

Arms

• Straighten left arm, then lift and lower (x4)
• Repeat with right arm (x4)
• Clench right fist, punch forwards and back, up high and back, then to the side and back (x4)
• Repeat with left arm (x4)

Trunk

• Curl forwards, then slowly uncurl (x4)
• Facing forwards, lean to the left, to the centre, then to the right (x4)

Athletics - Jumping/Throwing

Jumping Activities

• High jump: manoeuvre over different surfaces, e.g., from floor onto a mat to develop sense of stability over uneven terrain
• Long jump: measure distance travelled in a single independent push on the rim of the wheelchair using left/right or both arms, or with adult assistance
• Triple jump: include 3 actions, e.g., travel forwards, turn the chair 360º in a circle, and continue forwards and raise arms on "jump"
• Vertical jump: stretch up and reach to touch the wall

Throwing Activities

• Aiming by dropping: drop an object like a beanbag, koosh ball, or foam ball into a container, e.g., a tray or bucket placed close to the wheelchair
• Aiming by throwing: throw an object at a target, e.g., bullseye on the floor or wall, into a bucket on the floor or on a chair, or height throw - over a bar or net
• Distance: push or throw an object, measure the distance it travelled
• Positioning: stabilise the chair at an angle best suited to throwing
• Throwing: encourage underarm and overarm techniques, and adjust the wheelchair to allow for a more accurate throw

Warm Up Activities for Wheelchair Users

Head

• Move head from centre to right, back to centre, then to left and back to centre (x4)
• Lean head to right, trying to push right ear towards right shoulder, then back to centre (x4)
• Move head forwards and down, pushing chin towards chest, then raise head back up to centre (x4)

Shoulders

• Lift left shoulder up towards left ear and lower it back down (x4)
• Repeat with right shoulder (x4)
• Circle left shoulder forwards and backwards (x4)
• Rotate elbows with hands on shoulders (forwards x2, then backwards x2)

Elbows

• Bend and stretch right arm (x4), then left arm (x4)
• Place arms out in front of body, with palms down, and rotate palms up and down (x4)

Hands

• Clap hands in front, up high, to the left, to the right, and on thighs (x4)
• Clasp hands in front of body, bend wrists to left, right, away from body, and towards body (x4)
• Bend and stretch right wrist, then circle it around (x4)
• Repeat with left wrist (x4)
• Clench and stretch hands, then shake them to relax (x4)

Arms

• Straighten left arm, then lift and lower (x4)
• Repeat with right arm (x4)
• Clench right fist, punch forwards and back, up high and back, then to the side and back (x4)
• Repeat with left arm (x4)

Trunk

• Curl forwards, then slowly uncurl (x4)
• Facing forwards, lean to the left, to the centre, then to the right (x4)

Athletics - Jumping/Throwing

Jumping Activities

• High jump: manoeuvre over different surfaces, e.g., from floor onto a mat to develop sense of stability over uneven terrain
• Long jump: measure distance travelled in a single independent push on the rim of the wheelchair using left/right or both arms, or with adult assistance
• Triple jump: include 3 actions, e.g., travel forwards, turn the chair 360º in a circle, and continue forwards and raise arms on "jump"
• Vertical jump: stretch up and reach to touch the wall

Throwing Activities

• Aiming by dropping: drop an object like a beanbag, koosh ball, or foam ball into a container, e.g., a tray or bucket placed close to the wheelchair
• Aiming by throwing: throw an object at a target, e.g., bullseye on the floor or wall, into a bucket on the floor or on a chair, or height throw - over a bar or net
• Distance: push or throw an object, measure the distance it travelled
• Positioning: stabilise the chair at an angle best suited to throwing
• Throwing: encourage underarm and overarm techniques, and adjust the wheelchair to allow for a more accurate throw