Chair-Proof Shoulders: Injury Prevention for Adapted Athletes

A seated shoulder and upper-back strength circuit like the ones wheelchair athletes use, since pushing and throwing load the shoulder heavily. It benefits anyone who sits for hours and teaches how to balance pushing and pulling.

How to play

1. Intro: athletes who get around in a wheelchair tend to overload pushing muscles, so they train mostly pulling and rotator cuff. Pairs with one band (3 min).
2. Technique for each station with the teacher: seated band row, external rotation with elbow tucked, reverse flys and scapular retraction (6 min).
3. Partner circuit: 40 s work, 20 s switch, six stations, two rounds; the partner coaches using the card (12 min).
4. Routine design: each pair picks three exercises for a 5-minute break after long sitting (4 min).

Rules

• Slow and pain-free; if it hurts, stop and lower the tension.
• Back against the backrest, feet on the floor.
• Anchor the band under your feet or have your partner hold it, never on objects that can move.
• Check bands for nicks before using them.

Variations

Adaptations

• Wheelchair user: does the circuit in their chair with brakes on; this is their go-to training.
• Student with a recent shoulder injury: scapular retraction without a band only, and coaches.
• Visually impaired student: the partner describes and guides the range of motion with a touch on the elbow.

Learning goals

• Know the shoulder overload risk in wheelchair sport.
• Perform pulling and rotator cuff exercises with good technique.
• Design a personal preventive activity break.

Equipment for a class of 25

• resistance bands: 15
• chairs: 30
• stopwatch: 1
• exercise cards: 6

Teacher tip

Short on bands? Use towels for isometrics or half-liter water bottles. The usual mistake is shrugging toward the ears: cue a long neck before each rep.

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