Multiple Sclerosis (MS) is a neurological condition which can cause severe movement impairment. For MS patients it is difficult to perform regular chores which otherwise are performed almost involuntarily. The amount of mental and physical energy that MS patients have to put in for performing regular tasks takes a toll on them, causing fatigue and weariness. Living with Multiple Sclerosis can get very difficult. So, here are a few simple-to-do home exercises which will help you work around the disease.
Exercise #1: Side Stretch
To perform the side stretch you have to be seated on the edge of a flat surface (e.g. bed) with your feet planted firmly on the ground and hands in a relaxed position. Now, stretch one of your hands as far as possible along the surface of the bed while the rest of your body remains in a neutral position. Hold the stretch for 2 seconds and then resume your starting position. Repeat this exercise for the other hand as well. Repeat 3-5 times for each hand every day.
Exercise #2: Trunk Stretch
To perform this exercise, you will have to make use of your dining table or study table. Sit on the chair with your feet planted firmly on the ground. Now, place your hands on the table such that only your palms touch it. Move your palms forward so that a stretch is felt in your trunk region. Hold the stretch for 2 seconds and then resume neutral position. Repeat this exercise 3-5 times.
Exercise #3: Knee Bend
You will need a chair or some other support equipment to perform the knee bend. Stand in an upright position with ample distance between your feet and weight distributed equally. Take support of a chair by placing your hands on it for cautionary support. Now, bend one of your knees slightly while your feet still remain firm on the ground. Straighten your leg slowly without letting it snap back in the starting position. Repeat the exercise for your other leg. Tilting of the pelvis is expected in this exercise but don’t let it twist. Repeat the exercise 3-5 times for each leg.
Exercise #4: Leg stretch
Stand up straight with comfortable distance between your feet and weight placed evenly. Now, lift one of your legs towards the outside while still keeping your leg straight and toes pointing forward. Hold this position for 2 seconds and then relax slowly. Repeat the exercise for the other leg. Those who cannot lift their legs can perform the same exercise by side stepping instead of lifting. Perform 3-5 repetitions for each leg.
Exercise #5: Pelvic Thrust
Lie on your bed or exercise mat to perform this exercise. Lay with your knees bent and feet around 30 centimetres apart. Now, thrust your pelvic region upwards, moving your buttocks away from the surface. Hold this position for 2 seconds and then place yourself back on the surface. Perform this exercise 3-5 times.
Along with these exercises, always try and maintain a good sitting, standing and sleeping posture to fight functional issues caused by MS. Also always be sure to not work yourself into to great of fatigue. MS will make your recovery from fatigue very drawn out often taking its toll on your body for days. It is always best to work through an exercise and balance program with your therapist to guide you.