MS Exercises All

Starting position: Lying with knees bent up and feet flat onfloor/bed about 12" (30cms) apart

Step onePull one knee up to chest with both hands, keeping the other legstretched out.

Step twoRelease, then repeat with the other leg. 3-5 times each leg.

If you have problems/concerns, talk to a physiotherapist.1

Exercise 1Lying knee bend

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Lying flat (or if your legs go into spasm -lying with knees bent up and feet flat on floor/bed)

Step oneRoll knees over to the left,stretching diagonally acrossthe trunk. Bring them back tothe middle.

Step twoThen roll the knees over tothe right and back to themiddle again. Make sureboth shoulders stay incontact with the floor or bed.Repeat 3-5 times each side.


Exercise 2Knee roll


Don’t rush and make sure you don’t let your knees flop!


Step oneTighten your buttocks, then raise them off the floor to form a bridge,then hold.

Step twoThen let down slowly. Repeat 3-5 times.


Exercise 3Bridging


Be sure to raise straight up and down - try not to waver!


Step oneTighten your tummy so that you tilt your pelvis to flatten your backdown onto the bed/floor.

Step twoRelease, then repeat 3-5 times.


Exercise 4Pelvic tilt lying


Step oneSit upright with shoulders relaxed,head level and eyes looking straightahead. If you are on a chair you needto be sitting clear of the back.

Step twoDrop the trunk down from a point onthe breastbone whilst letting the pelvistip down and back as if you areslumping. Then sit up straight, tiltingthe pelvis slightly forward and bringingthe breastbone up andforward, making youstretch your back upright.Your head shouldremain level with youreyes focused ahead.You should feel thatyour weight comesforward over thehips. Repeat 3-5times.


Exercise 5Pelvic tilt sitting


Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

NB This is a very important exercise as it corrects posture and allows fluidity of movement in thetrunk which is so often lost when changes of posture occur. It will also encourage deeper breathingand therefore better lung expansion. This is a good exercise for everyone because it realigns thebody to give it its best potential for movement

Step oneAs you sit you can feel two bonypoints supporting you. In thisexercise transfer your weight fromone bony point to the other,raising one cheek of your bottomas you do so but maintaining thetrunk in an upright position.

Step twoThis means that on the side thatis being raised up, the ribs getcloser together. Then go back tothe middle and repeat on theother side. Repeat 3-5 times each cheek!


Exercise 6Cheek to cheek



Step oneSlide one hand along the bedwhilst stretching and elongatingyour trunk. Keep facing forward.

Step twoCome back to the middle andrepeat on the other side. Repeat3-5 times each side.


Exercise 7Sideways lean


Starting position: Sitting on the edge of thebed or on a settee, with feet on the floor

Step oneAlternately raise one arm, thenthe other, keeping the elbowstraight and the handoutstretched as high as you canwithout it causing pain.


Exercise 8Single arm raise

Step twoLower slowly, then repeat 3-5times each arm.



This exercise can also be done in a lying position

Step oneHold an umbrella, pole, rolling pinor something similar, at hip level.


Exercise 9Double arm raise

Step twoKeeping the elbows straight, raisethe umbrella up and over yourhead if you can without causingany pain, then lower slowly.Repeat 3-5 times.




Step oneWith your elbow at your side orresting on the arm of a chair,touch the tip of each finger in turnwith the thumb.


Exercise 10Finger touch



Step twoLower the arm and repeat on theother side. Repeat 3-5 timeseach arm.


Step onePut your hands on top of a duster or towel. Using the duster, slideyour hands away from your body so that you stretch forward andelongate your trunk.

Step twoReturn to the starting position and repeat 3-5 times.


Exercise 11Table slide


Starting position: Sitting at a table

Step oneHolding an umbrella, pole or rolling pin with both hands, rest yourforearms on the table.

Step twoLift the pole by extending the wrists, then lower. Keep your forearmson the table all the time. Repeat 3-5 times.


Exercise 12Wrist control




Exercise 13Forearm rotation



Step oneHold an umbrella, pole or rolling pin vertically in one hand, keep theforearm in contact with the table, turn your wrist over to take the poledown to the table then raise it back up again and go over the otherway as far as you can.

Step twoRepeat with the other arm. Repeat 3-5 times each side. Do thisexercise slowly so that the pole does not flop!

Starting position: Lying flat(or if your legs go into

Step oneHold a pole/umbrella vertically,one hand above the other.

Step twoWalk your hands up and downthe pole, hand over hand,keeping your arms stretched outaway from the body all the time.Repeat 3-5 times.

If you have problems/concerns, talk to a physiotherapist.

Exercise 14Hand climb

Starting position: Sitting on a firm surface eg edge of the bed, on astool/chair or even the loo!

NB This exercise can also be done with a hoola-hoop.

14© MS Trust 2010 Reg. Charity no. 1088353

If we are not very active, we tend to breathe less deeply andtherefore less efficiently. Breathing exercises also play a part inimproving our posture and exercising both the diaphragm andabdominal muscles.

Fun with breathing exercisesYou can also have fun with breathing exercises – try singing orwhistling! It doesn’t matter if you’re not very good! If nothing else itmay make you laugh at your efforts and laughter is proven therapy forus all!

If you can’t whistle or sing, then just try along slow blow. See how long you cantake to blow a lung full of air out, countingin your head. If you can get to 20 or 30you’re doing fine!

These exercises can be done at any time of day. Many of them couldbe done while watching TV. It is useful to use something as a triggerto remind you to do some of the exercises.

It is also sensible to intersperse the breathing exercises with theothers so that you don’t get giddy!


Breathing exercises


Step onePlace your hands low down on theribcage. Take a deep breath, feel as if youare filling the space under your hands withair, then breathe out.

Step twoOnly repeat this 2-3 times as it may makeyou feel dizzy if you do more.


Exercise 16Breathe out



Step onePlace one hand centrally over your tummy justbelow the ribcage. Breathe in and try to fill upwith air under your hand so that you push yourtummy out as you breathe in. This exercise canbe quite tricky so it may need a bit of practice -but again only repeat it 2-3 times each time youtry it as you may feel dizzy.


Exercise 17Breathe in



Starting position: Kneeling on all fours, weight evenlydistributed

Step oneHump and hollow your back.

Step twoAs you hump up, lower your headand as you hollow, lift your headup to look ahead of you. Repeat 3-5 times.


Exercise 18Hump and hollow


Kneeling exercises can be quite strenuous so make sure you can rest afterwards and that you canget back up off the floor! Unless you’re very confident, it is a good idea to do these when someoneelse is in the house.

Step oneLift one arm straight out in front of you and hold.

Step twoThen lower and repeat with the other side. Repeat 3-5 times each arm.


Exercise 19Arm stretch





Exercise 20Leg stretch


Step oneLift one leg straight out behind you and hold

Step twoThen 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 theleg out behind you keeping the toes in contact with the floor.



Exercise 21Arm and leg stretch


Step oneLift one arm and the opposite leg at the same time, stretching bothlimbs away from your body.

Step twoHold then lower slowly. Repeat with the other arm and leg. Repeat 3-5 times.



Step oneKeeping the back level and still,let your abdominal muscles go -in other words let it all hang out!

Step twoThen from a point below your tummybutton pull up and in as if your stomachis trying to touch your backbone. Holdfor a count of 10, if you can, and then let go. Repeat 3-5 times.


Exercise 22Core stability



You should be able to breathe normally during this exercise as the action is below the waist. If youfind 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 yourback. Let your tummy go, then pull in from below the waist. Hold for a count of 10, if you can, thenlet go. Don’t forget to keep breathing!


Step oneKeeping your shoulders in line with your hips, and feet on the ground,rock your weight from one side to the other, making sure you travelthe same distance each way. Repeat 3-5 times.


Exercise 23Rocking


Starting position: Standing up straight withfeet slightly apart, weight evenly placed onboth feet

NB You may find this is easier in front of a mirror or in the middle of a door frame to ensure youmove evenly from side to side.

Step oneLet your right knee go, keepingboth your heels down on thefloor. Straighten slowly, makingsure you do not allow the knee to‘snap’ back.

Step twoCome back to the startingposition and repeat with the leftleg. Repeat 3-5 times each leg.


Exercise 24Standing knee bend



You will notice that this exercise causes the pelvis to tilt from side to side. Watch your waistbandon your clothes tipping from side to side; it will act as an indicator of how well you can do thisexercise. Do not allow your waist to twist! If you think it is, then face the sink and put your tummyflat against it while you do the exercise or watch yourself in a mirror.


Exercise 25Hip hitch



Step oneHitch your hip up from your waist to shorten your right leg bringing yourfoot up off the floor.

Step twoKeep the knee straight all the time. Hold, then lower slowly and repeaton the left leg. Repeat 3-5 times. Make sure you don’t stick yourbottom out!


Exercise 26Leg lift



Step oneLift the right leg out to the side, keep the knee straight and the toespointing forwards.

Step twoHold 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 27Lunge


Starting position: Stand with oneleg in front of the other as youwould when taking a stride

Step oneBoth heels must stay in contact with the ground. Bend the front knee ina lunging style, as if you were fencing. Feel the stretch in the back leg,especially in the calf.

Step twoHold for a few seconds then come back to the starting position andrepeat on the other side. Repeat 3-5 times.


Exercise 28Feet together balance


Starting position: Stand with your feet asclose together as you can. You may wantto steady yourself at the kitchen sink orhold the back of a sturdy chair

Step oneWhen you are steady, let go of your support and hold your balance.Count how many seconds, aiming for 20 if you can.

Step twoIf you can do it, try with both eyes closed. But be very careful!

You may not quite count to the suggested number but you canwork towards increasing the length of time you can balance.


Exercise 29Heel to toe balance


Starting position: Place one foot infront of the other, heel to toe. You may want to use a support

Step oneWhen 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.

Step twoIf you feel very confident, try with both eyes shut. Be careful, this one is quite tricky.

You may not quite count to the suggested number but you can worktowards increasing the length of time you can balance.

This exercise gives practice in how to save yourself if you do losebalance, for instance if someone bumps into you by accident.


Exercise 30Stepping balance


Starting position: Standing withyour feet slightly apart

Step oneStep one foot forward as if crossing a ditch, then step back to whereyou started, without holding on. Repeat, leading with the other leg. Repeat 3-5 times each leg.

Step twoTry the same exercise but step backwards instead and then bring yourfoot back to where you started. As you improve you may be able tomake the steps longer.

This exercise gives practice in how to save yourself if you do lose balance, for instance if someonebumps into you by accident.


Exercise 31Single leg balance


Starting position: Standing withyour feet slightly apart

Step oneTry to lift one leg off the floor and hold your balance. Lower, then trywith the other leg. Count, aiming for 15 if you can.

Step twoIf you are very brave try this with your eyes closed but be careful andalways make sure there is something firm to catch hold of.


Exercise 32Sit to stand


Starting position: Sitting on a firm surface egedge of the bed, on a stool/chair or even the loo!

Standing up from a sitting position is a very goodexercise to strengthen the legs, it can also be anexercise that challenges the balance. So it is one ofthose exercises to do if you don't have time for a lot ofdifferent exercises. This one ticks more than one box!

If possible try to do this exercise without using your arms.

Put your hands on your knees and push down throughyour hands at the same time as through your feet tocome up into standing. Stand up tall holding yourtummy in for a count of 3 before pushing your bottomout, hands back on the knees and sit down slowly.

Repeat the exercise 3-5 times.

If your balance is not too good do the exercise infront of a table so you can put your hands down tosteady yourself if necessary.

MS Exercises All

Documents

Transcript of MS Exercises All