Multiple Sclerosis Health Kit
Exercises for Multiple Sclerosis
With each exercise:
– aim to complete the full motion eight times (these are called the repetitions)
– rest for perhaps a minute, or however long you feel is required
– once rested, repeat the same exercise another eight times, for a second set and rest again
– repeat for a third set before moving onto the next exercise
Don’t be concerned should you not be able to initially complete all eight repetitions for three sets, just complete whatever you are comfortable with. Download the tracking card to keep a record of the number of sets and repetitions that you make on a daily basis to track your progress.
Your Program
Strength – Sit to Stand
Sit on a chair with arms either across your chest, on your lap or on the armrest. To stand, lean forward, getting your nose-over-your-toes, and standing up straight. To sit, lean forward, reaching arms back to find the armrest (if needed), and sitting.
Number of repetitions: 8
Number of sets: 3
Strength – Wall/Bench Push Up
Place your hands on the wall at shoulder height or on a kitchen bench with elbows straight. Make sure your back is straight from head to heels. Lower yourself to your hands, keeping elbows lower than shoulders until your elbows are bent. Push yourself up until your elbows are straight.
Number of repetitions: 8
Number of sets: 3
Strength – Terminal Knee Extension
Standing up with a pillow behind your knees, and against a chair, bend or a stable structure. Using the back of your knees, push the pillow against the structure by straightening your knees. Bend the knee slowly, so to avoid losing the pillow, and repeat.
Number of repetitions: 8
Number of sets: 3
Balance Standing Functional Reach
Standing up behind a table or kitchen bench, with feet shoulder-width apart or a stance that is comfortable. Place 5 objects (that you can find around your home, equidistant from each other on the table. Using one hand, reach for each object in varying sequence by shifting your weight from one foot to another, depending on the reach. Repeat on the other hand.
Number of repetitions: 8
Number of sets: 3
Strength – Bicep Curl
Standing or sitting, use two cans of food that you may have in your pantry. With one in each hand and elbows straight, bend at the elbow until your hands are close to your shoulders. Lower hands slowly until elbows are back to straight. Repeat.
Number of repetitions: 8
Number of sets: 3
Balance – Tandem Stance
Standing up behind a table or kitchen bench with both hands, place one foot in front of the other (heel to toe). If this is too difficult to balance on, slide your front foot back until you are in a semi0-tandem stance. Find stability first then slowly release 1 hand off the bench/table than the other until you are confident enough to balance with no support. Hold balance for 15-20 secs.
Number of repetitions: 8
Number of sets: 3
Dual Tasking/Strength – Squat Stop
Standing in front of a chair with feet shoulder-width apart. Place hands on chest. In one quick motion, squat down, driving hip back (as if you are about to sit down) and throw both hands forward, simultaneously. Hold this end position for 2 seconds, then repeat.
Number of repetitions: 8
Number of sets: 3
Dual Tasking/Balance – Clock Stepping
Imagine you are in the middle of the clock. Standing up, with feet shoulder-width apart or a stance that is comfortable. Reach forward using your right leg to all of the numbers from 12 to 6, then use the left to all numbers from 7-12. Then repeat in counter-clockwise order.
Number of repetitions: 8
Number of sets: 3
If we can be of assistance, do not hesitate to contact us. We also offer group classes specifically designed for those impacted by Multiple Sclerosis entitles Mission MS, at our clinic co-located at Temple Gym, Varsity Lakes.
Whilst the group classes are still tailored to each individual’s capabilities and requirements, they provide an inclusive and encouraging social platform to assist with the progression of one’s health program.
Got a question about group classes? Enquire below.
HOW WE CAN HELP FURTHER
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