Flexibility Training
by Peter Lawless
December 2001

Athletes in wheelchairs face some limitations when it comes to flexibility training. While it is still true that flexibility training is a necessary part of any balanced training program this needs to be balanced against the particular limitations facing a particular athlete. The following are the key limitations facing most athletes:

1) Spasticity: Due to the presence of spasticity it may not be possible for an athlete to stretch a particular muscle.

2) Joint Contractures: These may limit the range of motion in a particular limb, or over a particular joint.

3) Functional Muscle Tension: The athlete may suffer from tenodesis.

4) Joint Fusion: Most common is the fusion of the vertebrae surrounding the injury to the spinal cord. This is often accompanied by the insertion of rods to stabilize the affected area. Both of these situations result in a loss of mobility which flexibility training cannot, and often should not, be used to overcome.

5) Fractures: These can occur relatively easily in an athlete with an SCI due to the atrophy of muscle tissue and the inability to feel pain or even know when a particular muscle has reached the maximum safe stretched position.

Nevertheless a good stretching program can help ensure the prevention of injuries. Reproduced here is a chart of useful stretches that may be accomplished while remaining in the wheelchair .

Canadian Wheelchair Sports Association, "Level 2 Wheelchair Track and Field Manual", 1990.

Exercise	Muscles	Description	Diagram
Knuckle Scraper	Back	-Lean forward with chest and head to knees. -arms hang extended at side of chair -touch ground & hold for 20 secs.
Forward Lean	Back	-Lean forward with arms extended in front -Pull head up and reach out with arms -Hold 10 – 20 secs.
Side Bend	Back & Shoulders	-Right Arm overhead, left arm extended alongside chair -Lean towards hanging arm -hold 10 – 20 secs. -Change sides
Trunk Twist	Trunk & Back	-Hold both arms out to the side, palms down, -Gently twist trunk to the right, bringing the left arm across the chest -hold 10 – 20 secs. -Change sides
Overhead Stretch	Shoulders Forearms Upper Back	-Extend arms overhead, clasp hands and turn palms up towards ceiling -Gently Pull straight Arm behind ears -hold 10 – 20 secs.
Behind Back Stretch	Shoulders Upper & Lower Back	-clasp hands behind back, Extend arms -Lean forward and lift arms high up behind you -hold 10 –20 secs.
Pec Stretch #1	Chest & Shoulders	-Clasp hands behind head -A partner should stand behind you and pull the elbows back gently -Hold 10 – 20 secs.
Pec Stretch #2	Chest & Shoulders	-Extend arms to side, palms facing forward -Keep arms straight -Partner stands behind and pulls arms gently backwards -Hold 10 – 20 secs.
Arm Cross	Shoulders & Triceps	-Place left hand on Right shoulder, point left elbow forwards -Grasp left elbow with Right hand -Pull elbow towards body -Hold 10 – 20 secs. -Switch sides
Back Scratcher	Triceps	-Raise right arm. Bend elbow and place hand between shoulder blades -Grasp right elbow with left hand, push back on elbow -Hold 10 – 20 secs. -Switch sides
Wrist Circles	Wrists	-Slowly rotate wrists 5 to 10 times, change direction
Forearm Stretch	Forearms Wrist Flexors & Extensors	-Flexors: Extend left Arm, bend wrist so fingers point up. -Grasp left hand with Right hand, Pull Right hand back Gently -Hold 10 – 20 secs, change arms -Extensors: As above but bend wrist so fingers point down.