EXERCISES FOR PEOPLE WITH MS Section 5 of 7 

Section 5

Exercise 1

Kneeling on all fours, weight evenly distributed Hump and hollow your back.  As you hump up, lower your head and as you hollow, lift your head up to look ahead of you.  Repeat 3-5 times.

Exercise 2

Kneeling on all fours, weight evenly distributed Lift one arm straight out in front of you, hold, then lower and repeat with the other side.  Repeat 3-5 times each arm.

Exercise 3

Kneeling on all fours, weight evenly distributed Lift one leg straight out behind you, hold then lower slowly.  Repeat on the other side.  Repeat 3-5 times each side.  If you cannot lift your leg off the ground, do the exercise by sliding the leg out behind you keeping the toes in contact with the floor.

Exercise 4

Kneeling on all fours, weight evenly distributed Lift one arm and the opposite leg at the same time, stretching both limbs away from your body.  Hold then lower slowly.  Repeat with the other arm and leg.  Repeat 3-5 times.

Exercise 5

Kneeling on all fours, weight evenly distributed Keeping the back level and still, let your abdominal muscles go - in other words let it all hang out! Then from a point below your tummy button pull up and in as if your stomach is trying to touch your backbone.  Hold for a count of 10, if you can, and then let go.  3-5 times.  You should be able to breathe normally during this exercise as the action is below the waist.  If you find it hard then count out loud while doing it - it will stop you from suffocating! NB This exercise can also be done in a sitting position.  Sit well back in the chair to support your back.  Let your tummy go, then pull in from below the waist.  Hold for a count of 10, if you can, then let go.  Don’t forget to keep breathing!

Starting from a standing position These exercises may be easier to do if you hold onto something e.g. the kitchen sink, a high-backed chair, worktop or window ledge.  Where you choose to do these exercises may help you decide how to fit them into your day.