EXERCISES FOR PEOPLE WITH MS Section 6 of 7
Section 6
Exercise 1
Standing up straight with feet slightly apart, weight evenly placed on both feet. Keeping your shoulders in line with your hips, and feet on the ground, rock your weight from one side to the other, making sure you travel the same distance each way. Repeat 3-5 times. NB You may find this is easier in front of a mirror or in the middle of a door frame to ensure you move evenly from side to side.
Exercise 2
Standing up straight with feet slightly apart, weight evenly placed on both feet Let your right knee go, keeping both your heels down on the floor. Straighten slowly, making sure you do not allow the knee to ‘snap’ back. Come back to the and repeat with the left leg. Repeat 3-5 times each leg. You will notice that this exercise causes the pelvis to tilt from side to side. Watch your waistband on your clothes tipping from side to side; it will act as an indicator of how well you can do this exercise. Do not allow your waist to twist! If you think it is, then face the sink and put your tummy flat against it while you do the exercise or watch yourself in a mirror.
Exercise 3
Standing up straight with feet slightly apart, weight evenly placed on both feet Hitch your hip up from your waist to shorten your right leg bringing your foot up off the floor. Keep the knee straight all the time. Hold, then lower slowly and repeat on the left leg. Repeat 3-5 times. Make sure you don’t stick your bottom out!
Exercise 4
Standing up straight with feet slightly apart, weight evenly placed on both feet Lift the right leg out to the side, keep the knee straight and the toes pointing forwards. Hold and lower slowly. Repeat with the left leg. Repeat 3-5 times. If you cannot lift your leg, then take a step to the side then side-step back again.
Exercise 5
Stand with one leg in front of the other as you would when taking a stride Both heels must stay in contact with the ground. Bend the front knee in a lunging style, as if you were fencing. Feel the stretch in the back leg, especially in the calf. Hold for a few seconds then come back to the and repeat on the other side. 3-5 times.
balance exercises These exercises are included here as they all start from a standing position. Balance is one of the key problems in MS that we need to pay attention to. Many, if not most, people with MS will notice changes in their balance reactions and although we cannot cure the problem we can minimise its effects as far as possible. If we never challenge our balance then, like muscle strength, it will deteriorate. It is also an interesting exercise to see how good is the balance of your friends and family; it will make you realise that even in so-called ‘normal’ people there is a great range of ability. You might even find yours is better than some of theirs! When doing balance exercises, particularly for the first time, it is advisable to have someone else around especially if you’re not sure how good you are!
Exercise 6
Stand with your feet as close together as you can. You may want to steady yourself at the kitchen sink or hold the back of a sturdy chair. When you are steady, let go of your support and hold your balance. Count how many seconds, aiming for 20 if you can. If you can do it, try with both eyes closed. But be very careful!
Exercise 7
Place one foot in front of the other, heel to toe. You may want to use a support. When you are steady, let go of your support and hold your balance. Try to count to 10. Change so that the other foot is in front and repeat. If you feel very confident, try with both eyes shut. Be careful, this one is quite tricky. In these exercises you may not quite count to the suggested numbers but remember anything is better than nothing and you can work towards increasing the length of time you can balance.
Exercise 8
Standing with your feet slightly apart Step one foot forward as if crossing a ditch, then step back to where you started, without holding on. Repeat, leading with the other leg. 3-5 times each leg. Try the same exercise but step backwards instead and then bring your foot back to where you started. As you improve you may be able to make the steps longer. Both of these exercises give practice in how to save yourself if you do lose balance, say if someone knocks into you by accident.
Exercise 9
Stand with feet slightly apart Try to lift one leg off the floor and hold your balance. Lower, then try with the other leg. Count, aiming for 15 if you can. If you are very brave try this with your eyes closed but be careful and always make sure there is something firm to catch hold of. If you have any difficulties working out the right exercises for you then contact your physiotherapist who should be able to help.