Multiple sclerosis, commonly referred to as MS, is a disease that affects your nerves. Specifically, the myelin sheaths that cover and protect your nerves deteriorate, which affects the communication between your body and brain, according to the Mayo Clinic. This can cause dizziness, numbness in your limbs, tremors and vision problems. The National Multiple Sclerosis Society recommends regular exercise as a way to manage these symptoms, and The Multiple Sclerosis Trust lists a variety of specific exercises you can perform from home every day.
Contralateral Limb Raises
Step 1
Kneel to your hands and knees, with your hands below your shoulders and knees below your hips. Straighten your spine.
Step 2
Lift your left arm forward and upward until it is parallel to the ground. Extend your right leg at the same time. Hold briefly and then lower both back to the starting position.
Step 3
Extend your right arm forward and upward and simultaneously extend your left leg. Stop when both are parallel to the ground and hold for a second. Reverse back to the starting position.
Step 4
Repeat the second and third steps for three to five total repetitions on each side. Hold dumbbells and wear ankles weights for extra resistance if desired.
Hand-Over-Hand Exercise
Step 1
Sit upright in a chair with your feet flat on the ground. Hold the bottom of a light pole or stick with your left hand.
Step 2
Extend both arms directly in front of your chest, holding the pole vertically with your left hand. Wrap your right hand around the pole, just above your left hand.
Step 3
Remove your left hand from the bottom of the pole, move it just above your right hand, and wrap it around the pole again.
Step 4
Continue alternating hands until you reach the top of the pole. Then reverse the motion, moving your hands back down the pole. Move up and down the pole three to five times. Wear wrist weights to increase the intensity of the exercise, if desired.
Hip Abduction/Adduction Exercise
Step 1
Stand upright with your feet about 6 inches apart and toes pointed forward. Hold your hands at your sides, or raise both of them to shoulder height for balance if necessary.
Step 2
Lift your left foot and move your leg sideways, balancing on your right foot. Keep your left foot and knee pointed forward and your torso upright. Stop when your leg is approximately 45 degrees to the floor, hold for a second, and then reverse back to the starting position.
Step 3
Repeat with your right leg, balancing on your left foot. Continue alternating legs for three to five repetitions each.
Pelvic Thrusts
Step 1
Lie on your back with your knees bent and feet flat on the floor. Place your hands on the floor at your sides.
Step 2
Lift your hips until your torso and upper legs form a straight diagonal line. Hold for one second and then slowly lower your hips back down.
Step 3
Perform three to five total repetitions. Hold a weighted object, such as a medicine ball or weight plate, on top of your abdomen for added resistance.
Tips and Warnings
- Perform the exercises with your body weight only at first. Add resistance, if desired, after several weeks, when you feel comfortable performing all the exercises.
Things You'll Need
- Ankle weights (optional)
- Chair
- Dumbells (optional)
- Medicine ball (optional)
- Pole
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