Exercise has
been found to be beneficial for people with MS, helping them manage symptoms
and improve their overall mental health. For individuals with multiple
sclerosis (MS), it's important to maintain a regular exercise routine to help
manage symptoms, improve strength and balance. We have collated a list of
at-home exercises and activities aimed specifically for people who have
MS.
Before
completing any exercises, it's essential to consult with a healthcare
professional.
Here are
some recommended at-home exercises for MS
Check out
our top exercises for people with multiple sclerosis. These exercises have been
made for you to do from the comfort of your own home. If you are feeling
fatigue, make sure you stop and have a rest and drink plenty of water.
Holding Knee Extensions (leg kicks): This exercise helps strengthen the legs, particularly focusing on the quads. make sure you are sitting forward, and your back isn’t resting against the chair. While holding your thigh, straighten your knee and hold it for approximately 5 – 10 seconds. Repeat this 5 times on each side.
Shoulder press: This exercise helps with building shoulder, back and core strength. You can complete this exercise using weights, or at home you can use a can of beans or do without weights to start with. While in a seated position and feet pressed onto the floor, push your arms up towards the ceiling until fully straight and bend the arms back down. Complete this exercise for one minute.
Trunk Twists: Focuses on strengthening and improving the flexibility of the upper body. Make sure you are sitting slightly forward in the chair with your back straight. Put your arms across your chest and twist your body to the right, back to centre and then twist to the left and back to the centre again. Repeat this exercise slowly for one minute.
Sit to Stand: This exercise helps with leg strength and balance. From a sitting position, you need to stand up either with your arms crossed in front of your chest or use the arm rest on the chair. Once you are stood up, slowly sit down back into the chair. Repeat this 5 – 10 times. If you need to use your hands to help you then do so. Aim to reduce the support as you progress.
Activities For People Who Have MS
- Hydrotherapy, also known as aquatic physiotherapy, is an excellent choice for those with multiple sclerosis due to its low impact nature on joints. Water provides natural buoyancy which makes it easier for those who may have difficulties standing or keeping their balance while exercising on land. Swimming laps or taking part in a water aerobics class are great ways to engage in aquatic exercise.
- Stretching exercises: Gentle stretching can help improve flexibility, reduce muscle stiffness, and relieve muscle spasms. Focus on stretching major muscle groups, such as the calves, hamstrings, quadriceps, chest, and shoulders.
- Aerobic exercises: Low-impact aerobic exercises can help improve cardiovascular fitness and overall well-being. Some suitable options for people with MS include walking, stationary cycling and swimming.
- Balance exercises: Balance training is important for individuals with MS, as it can help prevent falls and improve stability. Simple exercises like standing on one leg, tandem walking (heel-to-toe), or using a balance board can be beneficial.
- Deep breathing exercises: Deep breathing can help reduce stress, improve lung function, and promote relaxation. Practice breathing by inhaling deeply through your nose, filling your belly with air, and exhaling slowly through your mouth.
Physiotherapy For MS
Physiotherapy has proven to be an effective way to help rehabilitate people who are affected with MS. PhysioFunction offer a wide range of equipment and techniques which involve:
- Using soft tissue methods, you can loosen and relax tense muscles.
- Strength and resistance training under guidance from Physiotherapists and our specialist Personal Trainers and Sports and Exercise Therapists.
- Functional Electrical Stimulation (FES) sends electrical currents to help stimulate nerves and muscles in order to generate functional movements.
- Use of technology such as the G Move, Lite Gait and Alter G for supportive gait and balance retraining.
- Virtual Reality devices like MindMotion Go/ GripAble / Pablo.
- Group exercise - We are also able to offer group exercise with our multi-level Neurofit classes which are delivered via Zoom following assessment from one of our specialist Physiotherapists. Your Physiotherapist will be able to assess and determine which class may be suitable for you.
It is important to listen to your body and adjust your exercise routine as needed. Overexertion can worsen MS symptoms, so pacing yourself and taking breaks when necessary is crucial. By making exercise a regular part of your life, you can improve your physical and mental wellbeing and better manage the challenges of living with multiple sclerosis.
