The importance of exercise was probably one of the first things you heard when you were diagnosed with multiple sclerosis (MS). Exercise is good for overall health, and it improves mood. In addition, studies show that exercise benefits people with MS. Exercise can improve symptoms, including:
- Bladder and bowel function
- Bone density
- Cardiovascular fitness
- Cognitive function
- Fatigue
- Flexibility
- Strength
If you have balance issues due to your MS, you should choose your exercise routine carefully. A fall could lead to an injury that sidelines you for weeks or months. If you are at risk or falling due to MS, you should try seated exercises or a routine you can do with some other kind of support.
Talk to your doctor about what exercises are appropriate for you. If they think you are healthy enough for exercise, you can try these seated exercises to safely build strength and flexibility.
Seated Hip Marching
This exercise will encourage you to keep your trunk straight, engaging your abs and hips. The lifting motions will strengthen your hips and thighs to improve mobility and balance.
- Sit upright in a chair with your feet flat on the floor.
- Try to keep your spine straight and don't lean on the back of the chair.
- Raise your left leg as far as is comfortable, keeping your knee bent.
- Slowly lower your leg with a controlled movement.
- Repeat with your right leg.
Try to complete one or two sets of five lifts per leg.
Seated Arm Raises
Maintaining strength and flexibility in your arms will help you with everyday activities like cooking, laundry, and driving.
- Sit upright in a chair with your feet flat on the floor and your arms by your sides.
- With your palms facing forwards, raise both arms to the side. Continue raising your arms up as far as is comfortable. Exhale as you raise them.
- Slowly lower your arms to the starting position. Inhale as your lower your arms.
- Keep your shoulders square, and try not to twist your torso during this exercise.
Try to complete one or two sets of five raises. If your doctor thinks it's safe, you can increase the difficulty of this exercise by holding light weights in your hands.
Neck Rotation
The muscles in your neck keep allow you to hold your head in a natural position. This improves mobility and balance. Having the full range of neck motion maintains your ability to watch your surroundings.
- Sit upright and keep your shoulders in a relaxed position.
- Begin with your head facing straight ahead.
- Slowly turn your head to the left as far as is comfortable. Try to keep your chin level the whole time.
- Hold for five seconds and return to the starting position.
- Repeat the motion looking to the right.
Try to complete three rotations on each side.
