Living with multiple sclerosis can be difficult. The disease effects the central nervous system and can lead to muscle weakness, spasticity, tremors, impaired balance and pain. It can make physical activity difficult. but in some cases, performing regular stretching exercises can help relieve some of the symptoms. Before starting any exercise program, consult with your doctor first.
Cat Stretch
The cat stretch helps loosen your midsection and back, making your muscles and joints more flexible. Start off on the floor on your hands and knees. Slowly arch your back upward while tucking your chin inward toward your chest and keeping your hands and knees on the floor. Hold for a few seconds and then relax back into the starting position. Rest for a few seconds and repeat several more times.
Rock Stretch
The rock stretch is another routine for your midsections and back. Start on your hands and knees. Make sure your hands are directly under your shoulders and your knees are under your hips. Slowly rock forward over your hands and then backward over your ankles, bending at the knees. Then slowly return to the starting position and repeat several more times.
Low Trunk Rotation
Low trunk rotation should help make your hips more flexible and loosen your back muscles. Lie on your back with your knees bent and feet flat on the floor. Put your hands comfortably behind your head. With your knees together, slowly lower them to the left. Continue to lower them, but no need to go all the way to the floor. Feel the stretch for 30 to 40 seconds and then return to the middle position. Lower your knees together to the right in the same manner and hold for 30 to 40 seconds before returning to the starting position. Repeat two to three times.
Bridging
Bridging will help stimulate the muscles in your back and hips. Lie on the floor with both of your knees bent and your feet flat. With your arms by your side, slowly lift your hips upward toward the ceiling. Hold for a few seconds and then lower back down. Try not to arch your back; lift your entire middle sections. Inhale as you lift and exhale as your lower. Repeat two to three more times.
Posted in: Stretching Exercises