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NCHPAD - Building Healthy Inclusive Communities

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Strength Training Guidelines


  • 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®.

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