Wheel Power: How Strength Shapes Independence

Rolling Into 2025 With a Shoulder to Lean On (Literally)

January 4th, 2025. Does time speed up as we get older, or is that just how it feels? One moment it’s summer, the next it’s the holidays, and suddenly we’re standing at the start of something new.

With the new year comes the usual talk of resolutions. Two that always seem to top the list are exercising more and doing Dry January. This year, I’ve decided to take on both.

I’ve never done Dry January before. December’s never been a heavy-drinking month for me, so it didn’t seem necessary. But this year, it felt like the right time—maybe because I wanted a fresh start, or maybe to test myself.

Day 4 down. Twenty-eight to go.

Unlike Dry January, exercise isn’t something I can dabble in—it’s part of who I am. But lately, it’s about more than staying fit. For me, it’s about staying independent. Every rep I do makes daily tasks a little easier: transferring to the car, pushing my chair, or simply getting out of bed.

Staying active as a wheelchair user comes with challenges. At home, I handcycle, lift dumbbells and stick to a routine, but some muscle groups are hard to target on my own.

For years, I trained with Isaak, a fantastic coach who always pushed me to do more. Life happens, though, and I haven’t been able to work with him recently. I plan to get back to it, but I’ve had to adapt in the meantime.

Shoulders are everything when you’re in a wheelchair. They’re how you push, pull, transfer, and move through the world. But they also take a beating. Pain and strain aren’t just common; they’re inevitable.

My right shoulder took the brunt of my accident 13 years ago. It was so damaged I left rehab in a power wheelchair just to let it heal. Months of work got me into a manual chair, and I’ve been determined to stay in one ever since.

My ill-fated monoski experience a few years ago

That determination has taught me some hard lessons. A few years ago, I tried monoskiing. I pushed off too hard with my shoulders and paid for it with weeks of pain. I haven’t been back on the slopes since. Even the ReWalk, a robotic exoskeleton I loved using, started aggravating my right shoulder, forcing me to step away from it for now.

A few months ago, I started a new round of physical therapy at Foundations Therapy, a studio less than a mile from my house. What drew me in initially was convenience—it’s close to home and connected to a gym, which opens up a lot of possibilities. What’s kept me coming back, though, is Lauren and her team.

Gavin stabilizing me so I don’t fall backwards.

Lauren, the owner and therapist, has a sharp eye for spotting what’s wrong and how to fix it. In my first session, she zeroed in on the root of my shoulder issues: rotator cuff impingement, scapular muscle imbalance, and tightness so bad I could barely turn my head to the right. She put together a tailored plan to loosen the tightness, strengthen weak areas, and reduce the pain.

What sets Lauren apart, though, is how deeply she connects with her patients. When I’m there, I see familiar faces and other patients she works with regularly, and the easy, warm way she interacts with each of us makes the studio feel like a community, not just a therapy space.

Using bands to work the obliques.

Lauren’s approach is also refreshingly creative. She’s found ways to help me target muscle groups I can’t easily work on my own. With her guidance—and the support of her team, including Gavin, Dylan, and Victoria—I’ve been able to expand my routine to include:

• Dumbbells for biceps, building arm strength for pushing my chair.

• Pulleys for lats and triceps, strengthening the muscles I use to transfer and reach.

• Resistance bands for abs, obliques, traps, and internal and external rotators—critical for maintaining balance and avoiding strain.

• Incline presses for my chest, helping me strengthen the muscles I rarely use but still need.

• Chin-ups, with a band under my feet to take off some of the weight, allow me to work on back and shoulder muscles without overloading them.

Lauren ensuring I transfer to the multi-press machine safely

Each session ends with five minutes of cupping, a technique that uses suction to loosen up my back after the workout. I didn’t realize how much I needed it until I tried it, but now it’s become a ritual that leaves me feeling looser and more ready for the day.

Thankfully, not everything causes pain. Handcycling and rowing have always been reliable, and I’m grateful to still have those as part of my routine.

Exercise isn’t just about fitness for me; it’s about resilience. It’s about proving I can keep moving forward no matter the obstacles.

Using 50-lb. weights prevents my wheelchair from coming forward during lat pulls.

Staying active isn’t easy. Maybe you’re recovering from an injury, struggling to find time, or just trying to start. Trust me, I’ve been there. You don’t have to do it all at once. You just have to start.

And if you’re anywhere near the Pascack Valley in Bergen County, check out Lauren and her Foundations team. They’ve made a big difference for me, and judging by the other patients I’ve seen there, they’re making a difference for them too.

In his book Atomic Habits, James Clear talks about the power of small, consistent actions. His philosophy is simple but profound: focus on getting 1% better every day, and over time, those tiny improvements add up to something remarkable.

Doing chin-ups with the band supporting my legs so they don’t drag as dead weight.

Maybe that’s how I’m approaching Dry January, too. It’s just a small step, but it’s a step nonetheless.

So here’s to 2025—a year where we embrace progress over perfection. Find what works for you. It doesn’t have to be flashy or impressive; it just has to move you forward.

One rep, one inch, one small victory at a time. Let’s make it happen.