Exercise is a key component of a wellness program for those with Multiple Sclerosis (MS). It is important to discuss embarking on a physical exercise plan with your physician prior to starting a program. Here are a few exercises that have been shown to have a significant impact on helping to control the symptoms of MS.
Water workouts are great for those with MS, regardless of the degree. This is because the intensity of the workout can be adjusted to fit your needs. Adding weights can increase the intensity of the workout without placing undue strain on the muscles and joints.
Wall squats are designed to strengthen muscles while providing support and balance. To perform wall squats, stand with your back flat against a wall and then slowly begin to slide your body down the wall until your legs are fully flexed. Then begin to slowly push your way back up the wall using your core and leg muscles. If you have a more severe degree of MS, don’t slide down so far.
Planks are a great exercise for building core muscle strength. To perform planks, lie face down on the floor and then prop your entire body weight up onto your forearms, elbows and toes striving to keep your body perfectly straight. Remain in this position for 10-15 seconds before returning to the floor.
You can modify the plank exercise if you have a more advanced degree of MS by using your knees rather than your elbows.
To strengthen your back, glutes and abdominals, you can do the bridge. Lie flat on your back and raise your hips while tightening your abdominal muscles. Hold this position for several seconds and then lower your hips back to the floor.
Wall push-ups work just like floor push-ups, only modified to reduce strain. Put yourself in a standard pushup position against the wall and then lean your body weight against your arms.
Stretching is important to prevent injuries and to keep the blood flowing. You can do many different stretching exercises seated in a chair or wheelchair.
Marching in Place
The idea behind marching is using slow, controlled movements of the lower extremities to promote balance rather than muscle strength. Start by tightening your abs, then raise one leg slowly upward, bending at the knee. Slowly return it to the floor and then raise the opposite leg in the same manner.
Lunges are great for the lower body. Before performing the lunge, make sure that there is a sturdy piece of furniture available for balance.
Call Cynthia with NutriLife Wellness today at 561-425-2845 to learn more about exercise and MS.