Multiple Sclerosis Exercises: Stay Active and Manage Symptoms
Exercise and Multiple Sclerosis
For years, people with MS were told to avoid exercise. We now know the opposite is true:
The key is exercising appropriately for your symptoms and energy levels.
Common MS Challenges
Understanding these helps target your program:
Managing Heat Sensitivity
Many people with MS have heat sensitivity (Uhthoff's phenomenon):
Cooling Strategies:
Know the difference: Heat temporarily worsens symptoms but doesn't cause damage. Symptoms improve when you cool down.
Fatigue Management
MS fatigue is different from normal tiredness:
Exercise Timing:
Pacing:
Paradox: Regular exercise actually reduces overall fatigue, even though individual sessions may tire you.
Strengthening Exercises
Lower Body (Priority for Mobility)
Seated Leg Extensions
1. Sit in sturdy chair
2. Straighten one leg
3. Hold 3 seconds
4. Lower slowly
5. 10-15 each leg
Bridges
1. Lie on back, knees bent
2. Lift hips toward ceiling
3. Hold 5 seconds
4. Lower slowly
5. 10-15 repetitions
Standing Hip Exercises (hold support)
1. Leg lifts to side (abduction)
2. Leg lifts backward (extension)
3. 10-15 each direction
Squats (modified as needed)
1. Use chair for support or sit-to-stand
2. Lower to comfortable depth
3. 10-15 repetitions
Upper Body
Seated Rows (resistance band)
1. Sit tall, band around feet
2. Pull elbows back
3. Squeeze shoulder blades
4. 10-15 repetitions
Wall Push-Ups
1. Stand facing wall
2. Hands shoulder-width
3. Lean in, push back
4. 10-15 repetitions
Arm Raises
1. Sit or stand
2. Raise arms to shoulder height
3. Lower slowly
4. 10-15 repetitions
Balance Training
Balance problems are common. Train daily:
Seated Balance
Weight Shifts
1. Sit on edge of chair (no back support)
2. Shift weight side to side
3. Maintain control
4. 10 each direction
Reaching
1. Sit without back support
2. Reach in various directions
3. Maintain sitting balance
4. 10 reaches
Standing Balance (Use Support as Needed)
Narrow Stance
1. Stand with feet close together
2. Hold 30 seconds
3. Progress: reduce support
Tandem Stance
1. Stand heel-to-toe
2. Hold 30 seconds
3. Switch feet
Single Leg Stance
1. Lift one foot
2. Hold 10-30 seconds
3. Progress as able
Dynamic Balance
Weight Shifts
1. Stand with support available
2. Shift weight side to side
3. Shift forward and back
4. 10 each direction
Stepping
1. Step in place
2. Step forward/back
3. Step side to side
4. 10 each direction
Stretching for Spasticity
Stretching helps manage stiffness:
Hamstring Stretch
1. Lie on back
2. Lift one leg, use strap if needed
3. Hold 30-60 seconds
4. Repeat each leg
Calf Stretch
1. Stand facing wall
2. Step back with one leg
3. Keep heel down
4. Hold 30-60 seconds each
Hip Flexor Stretch
1. Kneeling lunge or standing
2. Push hips forward
3. Hold 30-60 seconds each
Adductor Stretch
1. Sit with soles of feet together
2. Gently press knees down
3. Hold 30-60 seconds
Aerobic Exercise
Cardiovascular fitness matters:
Best Options
Aquatic Exercise
Stationary Cycling
Walking
Guidelines
Yoga and Tai Chi
Both offer benefits for MS:
Benefits:
Modifications:
Sample Weekly Program
Daily (10-15 minutes):
3x/Week:
3-5x/Week:
During Relapses
If you're having a relapse:
Working with Professionals
Consider:
The Bottom Line
Exercise is one of the best things you can do for MS:
1. Start where you are
2. Manage heat and fatigue
3. Build strength, especially legs
4. Train balance daily
5. Stretch for spasticity
6. Stay aerobically active
Your body can adapt and improve, regardless of your current level.
Foundational Rehab provides adaptable programs suitable for neurological conditions including MS.