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Wing Flaps

BeginnerMobilityTier T1

You sit tall in a wheelchair and press the backs of both hands flat against your hips. You slowly swing both elbows forward as far as feels comfortable. Then you swing them backward as far as feels comfortable.

Targets: Shoulder

Stop if

Ease off the range of the forward swing immediately.

Also stop if you notice
Pain while rotating the elbows forward: if you feel any pain, you are pushing too hard.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Swing both elbows forward, then swing both elbows backward.
  1. A woman seated in a wheelchair, the backs of both hands pressed against her hips, both elbows swung forward in front of her body.

    Step 1 of 3

    Sit tall in your wheelchair, press the backs of both hands flat against your hips, and slowly swing both elbows forward as far as feels comfortable.

  2. The same woman, hands still against her hips, now with both elbows swung backward behind her body.

    Step 2 of 3

    Keep the backs of both hands pressed against your hips and slowly swing both elbows backward as far as feels comfortable.

  3. A woman seated in a wheelchair, the backs of both hands pressed against her hips, both elbows swung forward in front of her body.

    Step 3 of 3

    Sit tall in your wheelchair, press the backs of both hands flat against your hips, and slowly swing both elbows forward as far as feels comfortable.

Breathing

  • Remember to breathe properly throughout the exercise and do not hold your breathe.

Safety Information

Consult your GP before beginning this exercise to make sure nothing is broken, torn, or otherwise injured. If you feel any pain as you rotate your elbows forward, you are pushing too hard: ease off the range of the swing immediately. Stop exercising immediately if you are in pain, and only try again once your arm is no longer sore. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.