EXERCISES FOR PEOPLE WITH MS Section 4 of 7
Section 4
Exercise 1
Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo! Sit upright with shoulders relaxed, head level and eyes looking straight ahead. If you are on a chair you need to be sitting clear of the back. Drop the trunk down from a point on the breastbone whilst letting the pelvis tip down and back as if you are slumping. Then sit up straight, tilting the pelvis slightly forward and bringing the breastbone up and forward, making you stretch your back upright. Your head should remain level with your eyes focused ahead. You should feel that your weight comes forward over the hips. Repeat 3-5 times.
NB This is a very important exercise as it corrects posture and allows fluidity of movement in the trunk which is so often lost when changes of posture occur. It will also encourage deeper breathing and therefore better lung expansion. I advise everyone to do this exercise because it realigns the body to give it its best potential for movement - remember the opera singers mentioned earlier!
Exercise 2: ‘cheek to cheek’
Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo! As you sit you can feel two bony points supporting you. In this exercise transfer your weight from one bony point to the other, raising one cheek of your bottom as you do so but maintaining the trunk in an upright position. This means that on the side that is being raised up, the ribs get closer together. Then go back to the middle and repeat on the other side. Repeat 3-5 times each cheek!
Exercise 3
Sitting on the edge of the bed or on a settee, with feet on the floor Slide one hand along the bed whilst stretching and elongating your trunk. Keep facing forward. Come back to the middle and repeat on the other side. Repeat 3-5 times each side.
Exercise 4
Sitting at a table
Put your hands on top of a duster or towel. Using the duster, slide your hands away from your body so that you stretch forward and elongate your trunk. Return to the and repeat 3-5 times.
Exercise 5
Sitting at a table. Holding an umbrella, pole or rolling pin with both hands, rest your forearms on the table, lift the pole by extending the wrists, then lower. Keep your forearms on the table all the time. Repeat 3-5 times.
Exercise 6
Sitting at a table. Hold the umbrella, pole or rolling pin vertically in one hand, keep the forearm in contact with the table, turn your wrist over to take the pole down to the table then raise it back up again and go over the other way as far as you can. Repeat with the other arm. Repeat 3-5 times each side. Do this exercise slowly so that the pole does not flop!
Exercise 7
Sitting on a firm surface e.g. edge of the bed, on a stool/chair or even the loo! Hold a pole/umbrella vertically, one hand above the other. Walk your hands up and down the pole, hand over hand, keeping your arms stretched out away from the body all the time. Repeat 3-5 times.
NB This exercise can also be done with a hoola-hoop.
breathing exercises
If we are not very active, we tend to breathe less deeply and therefore less efficiently. Breathing exercises also play a part in improving our posture and exercising both the diaphragm and abdominal muscles.
Exercise 8
Sitting on a firm surface e.g. edge of the bed, on a stool/chair or even the loo! Place your hands low down on the ribcage. Take a deep breath, feel as if you are filling the space under your hands with air, then breathe out. Only repeat this 2-3 times as it may make you feel dizzy if you do more.
Exercise 9
Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo! Place one hand centrally over your tummy just below the ribcage. Breathe in and try to fill up with air under your hand so that you push your tummy out as you breathe in. This exercise can be quite tricky so it may need a bit of practice - but again only repeat it 2-3 times each time you try it as you may feel dizzy. You can also have fun with breathing exercises – try singing or whistling! It doesn’t matter if you’re not very good! If nothing else it may make you laugh at your efforts and laughter is proven therapy for us all! If you can’t whistle or sing, then just try a long slow blow. See how long you can take to blow a lung full of air out, counting in your head. If you can get to 20 or 30 you’re doing fine!
These exercises can be done at any time of day. Many of them could be done while watching TV. It is useful to use something as a trigger to remind you to do some of the exercises. It is also sensible to intersperse the breathing exercises with the others so that you don’t get giddy.
starting from a kneeling position
Kneeling exercises can be quite strenuous so make sure you can rest afterwards and that you can get back up off the floor! Unless you’re very confident, it is a good idea to do these when someone else is in the house.