Exercising at Home for People with Limited Mobility

by Cindy Kamphaus BS, PT

When someone is recovering at home from an illness or injury, knowing what to do to speed up the healing process with exercise can be a challenge. When a person has limited mobility, such as when they are in a wheelchair or are unable to walk without assistance, some exercises might even be unsafe. Listed below are some general guide-lines and exercises that can help jump-start the road to recovery. As with any exercise program, check with your doctor or therapist before starting.

Use What You Have

If you have a particular problem that involves an arm or leg (or both) and cannot per-form the exercise with that limb, do it with the other limb! You will be strengthening not only the stronger limb to help take over some of the work of the weak one, but you will be gaining in overall strength and endurance. Also if a weak limb cannot perform the exercise alone, try to have that limb perform the activity with the other one. For ex-ample, if your left arm will not rise by itself, hold onto it with your right hand and move it through the exercise. Research has shown that this will encourage movement in the weak limb and can help it gain strength.

 Exercise Slowly and Correctly

Doing exercises in a fast or rushed manner does not allow your muscles the time they need to work properly. Many times when doing an exercise quickly, momentum helps the muscles move so that they do not have to work as hard. This can lessen the amount of strength that may be gained. Doing exercise the wrong way can also result in less than hoped for gains in strength. Exercising slowly and correctly with few repetitions will help you develop stronger muscles in a shorter period of time.

 Breathe

All of us have a tendency to hold our breath during a strenuous activity. This can in-crease risk to our heart and vascular system as well as lower the oxygen supply to our muscles. Oxygen supply to the muscles is needed for them to gain strength and operate normally. Breathe in at the beginning of the exercise or during the easy part. Breathe out during the "resisted" or hard part.

 Do Not Overdo

Trying to push your muscles to continue when they are fatigued does not result in gain­ing any more strength. In fact, overdoing it can cause you to lose your hard-earned gains in endurance. It can also result in injury to the muscles. Doing exercises for short periods of time with frequent rests will increase the strength of the muscles you are working on. You should feel better faster when you exercise in this manner.

Exercises

Rocking Chair Exercise

Sitting in a rocking chair and using your legs and trunk to move the chair back and forth strengthens leg and trunk muscles. Be sure the chair is the right size for you and that your feet are placed flat on the floor. A chair with a firm, straight seat and back is best; cushions can be added for comfort. If your feet cannot sit flat on the floor, place a stool or small platform under them. Exercise tip: If one leg or ankle is weaker than the other, place one or both hands on the weak knee. As you rock forward, push down on the knee (use your body weight too, if necessary). This will compress the joints, mimicking standing or walking, and encourage these muscles to work.

Other Chair Exercises

If you are using a wheelchair, make sure the brakes are locked. When using a chair, it should be stable with a firm back, seat, and armrests, and your feet should rest flat on the floor.

 Slides

Push your back and shoulders against the back of the chair. Slide your hips to the front of the seat. You can use one or both legs to assist by digging the heels into the carpet or floor and bending your knees as you slide. Do not use your arms or hands. Then reverse by pushing on your feet and sliding upright (see illustrations).

Rear Walk (Forward and Backward)

Sit up straight in the chair with your trunk away from the chair back and your arms resting on the armrests. Lean your trunk to the right so all your weight is on the right hip and you are leaning over your right arm. Move the left hip forward. Now shift all your weight to your left hip and lean to the left toward your left arm. Move the right hip forward. Continue these movements until you are sitting on the front edge of the seat. Then "walk" the hips to the back of the seat. If one or both legs are so weak you cannot move them by yourself, a caretaker or family member can hold your leg above and be-hind your knee to help you.

Push-ups

Slide or walk your hips to the front edge of the chair. Put your hands on the front edge of the armrests and lean your trunk forward. If this position frightens you, place the chair in front of a table, counter, or other high, stable piece of furniture. Pull your feet back under your knees. Push on your hands and feet while leaning forward, and try to raise your buttocks off the seat of the chair. If you can, count to 5 and lower yourself slowly to the seat. The intent of the exercise is not to stand, but to maintain your center of gravity in order to strengthen your arms and legs for standing (see illustrations).

Deep Breathing

Sit up straight in the chair and put your hands on your stomach. Breathe in through your nose. As you do, push the stomach out against your hands. Breathe in deeply, try­ing to fill up your lungs from the bottom up. Then blow the air out of your mouth while pursing your lips like you are whistling. Pull your stomach in away from your hands as you do. Try to breathe out twice as long as you breathe in. For example, if you breathe in to the count of 4, breathe out to the count of 8.

 Finger-to-Chin

Sit up straight with your back against the chair and your shoulders pulled back. Put one index finger against your chin. Try to pull your head back away from your finger. Do not move your trunk or tilt your head while you do this (see illustrations).