Exercises to stretch the muscles and increase range of motion of the joints are helpful in maximizing the functionality and well-being of those diagnosed with ALS and MS. Lou Gehrig's Disease, or amyotrophic lateral sclerosis, affects motor nerves in the brain and the spinal cord. Multiple sclerosis is a disease in which the fatty covering of nerve cells is affected. All exercises should be tailored to your individual needs and demonstrated by a trained professional. When beginning an exercise program, direct supervision is vital. If an exercise elicits symptoms, or doesn't quite feel right, forgo that motion and proceed to the next one. Fatigue is a common symptom of MS, thus extra attention must be applied to your individual energy levels while exercising in order to not completely fatigue yourself.
Neck
Sit up straight with shoulders relaxed. Turn your head as far as possible to the right without bending your head up or down. Hold a comfortable stretch for five to 10 seconds. Repeat to the left. Rest a few seconds then bend your head to the right as far as you can. Hold for five to 10 seconds. Repeat in the opposite direction. Relax a couple seconds then flex your chin toward your chest and hold a comfortable stretch for five to 10 seconds. Rest for a couple seconds then slowly roll your neck in each direction feeling a comfortable stretch throughout the entire motion. If any of the movements elicit head pain, dizziness or nausea, discontinue it and rest for a minute before proceeding to the next exercise.
Spine
Stand up straight with your feet shoulder width apart and clasp you hands behind your back. Bend your knees slightly and bend backwards at the spine. Hold a comfortable stretch for five to 10 seconds, then return to an upright position. Repeat two or three times. Lie prone with your palms at shoulder height. Using your arms, press your upper body upward while holding your pelvis on the floor. Hold for five to 10 seconds then return to starting position. Repeat two or three times. Sit up straight in a sturdy chair and bend to the right as far as you can for five to 10 seconds. Repeat to the opposite side. Rest for a couple seconds then turn your head, shoulders and arms to the right. Hold a comfortable stretch for five to 10 seconds then repeat to the left. Rest for 30 seconds then bend forward at the waist as far as you can. Hold a comfortable stretch in your back for 10 to 20 seconds
Shoulders
Sit up straight in a sturdy chair. Rest your arms on your thighs then raise them as high as possible over your head with your palms facing forward. Hold for five seconds then return to the starting position. Place your arms out in front of your body at shoulder height with your palms facing downward. Bring your arms out to your sides and hold for five seconds. Return to the beginning position. Hang your arms by your sides with your thumbs facing forward. Raise them out to sides then over your head as high as possible while slowly turning your shoulders so your palms face forward. Hold for five seconds then return you arms to your sides. Rest a few seconds then the stretch your arms backwards as far as you can and hold for five to ten seconds.
Member Comments