I need a list of specific exercises for seniors in wheelchairs?

my mother in law is in assisted living and they need to have an exercise class

Before beginning any wheelchair exercise regime it is important to consult a doctor or physical therapist to determine which wheelchair exercises you are capable of. Enlisting a certified personal trainer can be helpful as they can design sensible work-outs, teach you to use fitness equipment properly, help transfer you from gym machines and motivate you.

To perform wheelchair exercises safely and effectively:


Warm up 5 to 10 minutes with stretches before and after workouts.
Use proper posture.
Start with a lighter warm-up weight - then increase gradually between sets.
Breathe - exhale as you lift, inhale as you lower weights.
Drink plenty of water.
Eat a light meal or snack at least 1 hour before exercising.
If you feel faint - stop or take a break.

Beneficial wheelchair exercises:

Resistance Training - uses resistance bands (large, stretchy rubber bands), secured to a door handle, pole, hook or even the arm of a wheelchair. These are pulled towards or away from you to work muscles. Elbow and leg extensions, shoulder and trunk rotations, back, neck and shoulder pull downs, are all possible with resistance bands. Resistance bands generally come in low, medium and high resistances.

Strength Training - with free weights, fitness machines or dumbbells will increase the intensity and should only be performed once resistance training exercises become too easy.


Biceps Curl
Strengthens upper-arm muscles.

Sit with your back supported by back of chair.
Keep feet flat on floor even with your shoulders.
Hold hand weights straight down at your sides, with palms facing inward.
Slowly bend one elbow, lifting weight toward chest. (Rotate palm to face shoulder while lifting weight.)
Hold position for 1 second.
Slowly lower arm to starting position. Pause.
Repeat with other arm.
Alternate arms until you have done 8 to 15 repetitions with each arm.
Rest; then do another set of 8 to 15 alternating repetitions.

Arm Raise
Strengthens shoulder muscles.

Sit with your back supported by back of chair.
Keep feet flat on floor even with your shoulders.
Hold hand weights straight down at your sides, with palms facing inward.
Raise both arms to side, shoulder height.
Hold the position for 1 second.
Slowly lower arms to sides. Pause.
Repeat 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.

Triceps Extension

Strengthens muscles in back of upper arm. Keep supporting your arm with your hand throughout the exercise.

Sit with your back supported by back of chair.
Keep feet flat on floor even with shoulders.
Hold a weight in one hand. Raise that arm straight toward ceiling, palm facing in.
Support this arm, below elbow, with other hand.
Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.
Slowly straighten arm toward ceiling.
Hold position for 1 second.
Slowly bend arm toward shoulder again. Pause.
Repeat the bending and straightening until you have done the exercise 8 to 15 times.
Repeat 8 to 15 times with your other arm.
Rest; then do another set of 8 to 15 alternating repetitions.

SIT AND BE FIT has lots of information and videos on exercises for seniors: http://www.sitandbefit.org

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Order this video. It comes with an instruction manual and is adapted for wheelchair users.