Multiple Sclerosis Stretching and Balancing Exercises

What if there was one simple thing Multiple Sclerosis (MS) patients could do every day to increase energy levels, reduce fatigue, and help prevent the chance of injury from falls? 

Great news—there are simple exercises you can do at home without expensive gym memberships or special equipment. Try these stretching, strengthening, and balance moves to help improve your overall wellness. 

Marching in Place for Balance

Stand with your feet about hip-width apart. Contract your abdominal muscles, and slowly bring one knee off the floor in a marching position. Lift the thigh parallel to the floor if you can. 

Pause for a count of three, and slowly lower the leg. Repeat on the other side. Continue for five repetitions, working your way up to 10–15 repetitions.

Wall Push-Ups for Stretching and Upper-Body Strength

Stand or sit facing a wall, approximately two feet away, with your feet together. Place both palms flat on the wall with arms straight at shoulder height, slightly wider than shoulder-width apart. 

Lean in, keeping elbows tucked to your sides. Bring your nose close to the wall, and feel the gentle stretching in your calves and chest. Hold for one breath, checking to make sure your back is straight. 

Slowly return to the starting position. Repeat three times, building to as many repetitions as you can.

Single-Leg Pose for Balance

Do this exercise while holding onto a chair or table for stability, especially if you have problems with balance or are receiving treatment for a neurodegenerative condition. 

Stand with your feet shoulder-width apart. Lift your arms parallel to the floor, keeping one hand on a stable surface. Straighten one leg in front of you with your heel a few inches off the floor. 

Hold and balance for up to 30 seconds. Lower your foot back to the ground. Repeat on both legs for three repetitions.

Over Head Press for Upper-Body Strength

Use lightweight dumbbells for this exercise. If you don’t have weights, try using soup cans or full water bottles.

Holding your weights, stand (or sit) with a straight posture, arms out to your sides, and bent upward with your hands at ear height. Stretch your arms up, keeping your back straight and lifting the dumbbells over your head. Your biceps should be close to your ears. Return to the starting position. Repeat ten times.

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