EXERCISES FOR PEOPLE WITH MS Section 3 of 7 

 

Section 3

 

THE EXERCISES


Starting from a lying down position.  All these exercises can be fitted into a convenient slot in your daily routine e.g. before you get out of bed, before you go to sleep at night or maybe after a rest.


Exercise 1

Lying flat (or if your legs go into spasm - lying with knees bent up and feet flat on floor/bed) Pull one knee up to chest with both hands, keeping the other leg stretched out.  Release, then repeat with the other leg.  3-5 times each leg.


Exercise 2

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart Roll knees over to the left, stretching diagonally across the trunk.  Bring them back to the middle, then roll the knees over to the right and back to the middle again.  Make sure both shoulders stay in contact with the floor or bed.  Repeat 3-5 times each side.  Don’t rush and make sure you don’t let your knees flop!

 

Exercise 3

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart tighten your buttocks, then raise them off the floor – hold – then let down slowly.  Repeat 3-5 times.  Be sure to raise straight up and down - try not to waver! page 15 page 16

Exercise 4: the ‘pelvic tilt’

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart Tighten your tummy so that you tilt your pelvis to flatten your back down onto the bed/ floor then release.  Repeat 3-5 times.


Exercise 5

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart Alternately raise one arm, then the other, keeping the elbow straight and the hand outstretched and lower slowly.  Repeat 3-5 times each arm.


Exercise 6

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart Hold an umbrella, pole, rolling pin or something similar, at hip level.  Keeping the elbows straight, raise the umbrella up and over your head if you can, then lower slowly.  Repeat 3-5 times.


Exercise 7

Lying with knees bent up and feet flat on floor/bed about 12“ (30cms) apart Hold one arm up straight at shoulder level, with elbow straight.  Touch the tip of each finger in turn with the thumb.  Lower the arm and repeat on the other side.  Repeat 3-5 times each arm. 

 

NB These arm exercises can also be done in sitting position.

starting from a sitting position