More Quick Workouts

Here's five quick workouts to help you stay in shape through winter

The winter weather may be keeping you indoors, but that doesn’t mean it has to keep you from moving. We have even more ideas to keep you fit during frigid winter months.

Do each move in a circuit of 10 to 12 repetitions and two to three sets. Tip: Many of the following exercises can be altered for quadriplegics by using weight lifting claws, hooks or grip gloves.

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1. Shoulder Lifts: With a 3- to 5-pound dumbbell in each hand, place hands at sides so arms are straight. Keeping your arms straight, lift your shoulders up toward your head as if you are shrugging your shoulders, then return to starting position. Tip: If you don’t have dumbbells or access to a gym, try using soup cans.

 

shoulders

2. Catch and Throw: Using a 3- to 8-pound medicine ball, position yourself facing a springboard or open floor space. Start by gripping the medicine with both hands at the center of your chest. Push both arms forward, releasing the ball to the springboard or floor. Catch the ball on its bounce and return to the starting position. Tip: If your wheelchair doesn’t have brakes, place two 10-pound dumbbells (or other heavy objects) behind the wheels.

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3. Row: Position yourself in front of a rowing machine. Grasp the handles with your arms straight out in front of you. Keeping your arms close to your sides, pull the handles back toward your shoulders, so your elbows are now bent at either side of your chest. Extend your hands forward to return to the starting position. Tip: If you don’t have access to a rowing machine, mimic the same motion using dumbbells or soup cans.

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4. Arm Extensions: Sitting on the arm extension machine, extend your arms straight out in front of you, bend your elbows so your hands are pointing up in the air and your arm is at a 90-degree angle. Grasp the handles of the machine, and extend your hands forward, straightening your arms out in front of you. Slowly return to the starting position. Tip: If you don’t have access to an arm extension machine, mimic the same motion using dumbbells or soup cans.

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5. Lat Pull Down: Position yourself facing the pull bar machine. Extend your arms straight up, and with your hands shoulder-width apart, grasp the pull bar. Slowly pull the bar down to your chest and carefully release your arms back up to the starting position. Tip: If you don’t have access to a pull bar, try doing wheelchair push ups by placing your hands on either side of your seat, lifting your weight up off of the chair and slowing setting yourself back down.

 

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