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1. Place hands on armrests, palms down. 2. Press down on the armrests until arms are straight, lifting your body upwards. 3. Hold for a few seconds. 4. Slowly lower yourself back down.

1. Sit up straight. 2. Extend one leg out straight. 3. Rotate the ankle of the extended leg in circles. 4. Do 10 rotations then switch directions and repeat with the other leg.

1. Sit up straight with a weight in each hand, arms down. 2. Curl the weights towards your shoulders, bending at the elbows. 3. Slowly lower your arms back to the starting position.

1. Sit up straight. 2. Hold a stress ball in one hand. 3. Squeeze the ball repeatedly, using a steady rhythm. 4. Continue for a set number of repetitions, then switch hands.

1. Sit up straight with legs extended in front. 2. Tap your toes on the floor rapidly. 3. Continue tapping for 30 seconds to 1 minute. 4. Rest and repeat if desired.

1. Sit on the edge of your chair. 2. Extend your arms in front and bend your body forward. 3. Drop your upper body between your knees, reaching for the floor. 4. Hold then slowly sit back up.

1. Sit up straight. 2. Flex one arm at the elbow, as if showing off your muscles. 3. Hold the position, then straighten the arm. 4. Repeat with the opposite arm.

1. Sit up straight. 2. Lift one knee towards your chest. 3. Lower it back to the starting position. 4. Alternate with the other knee as if marching on the spot.

1. Place your feet flat on the ground, sit up straight. 2. Lift your heels as high as possible, keeping the balls of your feet on the ground. 3. Hold for a few seconds. 4. Lower your heels back down.

1. Hold a resistance band behind your wheelchair. 2. Grasp the ends of the band with each hand at chest level. 3. Push your hands forward until your arms are fully extended. 4. Slowly return to the start position.

1. Sit up with your head straight. 2. Gently tilt your head to one side, bringing your ear towards the shoulder. 3. Hold the stretch, then slowly return to the starting position. 4. Repeat on the other side.

1. Sit up straight in your wheelchair. 2. Extend your arms straight out to the sides. 3. Slowly rotate your arms in small circles and gradually make them larger. 4. Continue for 30 seconds then reverse the direction.

1. Sit up straight. 2. Tighten your abdominal muscles. 3. Lift one knee toward your chest without leaning back. 4. Lower your foot back to the ground and repeat with the other leg.

1. Sit up straight with feet flat on the ground. 2. Tighten your quadriceps and lift one leg until it is straight. 3. Hold for a few seconds. 4. Lower back to the start position and repeat with the other leg.

1. Sit up straight and hold onto the sides of your chair. 2. Lift one leg and swing it gently to the side and then back across your body. 3. Continue swinging for several repetitions. 4. Repeat with the other leg.

1. Secure a resistance band in front of you. 2. Grasp the ends with each hand, arms extended. 3. Pull the band towards you, bending your elbows. 4. Return to the start position.

1. Sit up straight. 2. Raise both shoulders up towards your ears. 3. Hold the position for a few seconds. 4. Relax and lower your shoulders back down.

1. Sit with your forearms on a flat surface or on your knees. 2. Hold a small weight or a can of food in each hand. 3. Curl your wrists up, lifting the weights. 4. Return to the start position.

1. Sit up straight with your feet flat on the floor. 2. Cross your arms over your chest. 3. Twist your torso to the right as far as comfortable. 4. Return to center, then twist to the left.

1. Sit up straight. 2. Extend your arms straight out in front. 3. Hinge at the hips, bending forward as far as comfortable. 4. Return to the start position.

1. Sit up straight with feet flat on the ground. 2. Extend one arm above your head. 3. Bend your torso to the opposite side. 4. Return to the starting position and repeat on the other side.

1. Sit up straight and hold a ball or weight at chest height. 2. Rotate your torso to the right, moving the ball to the side. 3. Return to the center. 4. Rotate to the left side.

1. Sit up straight with arms at your sides. 2. Hold small weights or water bottles in each hand. 3. Raise your arms straight up over your head. 4. Lower the weights slowly back to the starting position.

1. Sit up straight with arms down by your side. 2. Extend your arms and legs out to the sides simultaneously. 3. Bring them back together to the starting position. 4. Repeat the movement.