Multiple Sclerosis Session C: Stretching for better Mobility

In this session, I will guide you through some exercises that can help you improve your flexibility and range of motion. These exercises can also help you reduce your muscle stiffness, spasticity and pain.

The exercises in this session are based on the exercise guidelines for multiple sclerosis, which recommend 2 to 3 days per week of stretching and flexibility exercises. The session consists of six exercises: Neck Stretches, Shoulder Stretches, Chest Stretches, Back Stretches, Hip Stretches and Leg Stretches. You can do one exercise after another or rest for a few seconds between each exercise. You can also adjust the duration and frequency of the session according to your level of comfort and tolerance.

You will not need any equipment for this session, except for a chair or a wall for some of the exercises.

Please follow the instructions carefully and pay attention to your form and technique. If you feel any pain, discomfort or difficulty breathing during any of the exercises, please stop and seek medical attention.


Exercise 1: Neck Stretches
This exercise helps stretch your neck muscles and improve your neck mobility.

Sit or stand with your back straight and your shoulders relaxed.
Slowly tilt your head to one side until you feel a gentle stretch on the opposite side of your neck. Do the same with looking up and turning your head.
Hold for 10 to 30 seconds then return to the center.
Repeat on the other side.
Do 2 to 4 repetitions on each side.
You can also do this exercise while looking forward or down.

Exercise 2: Shoulder Stretches
This exercise helps stretch your shoulder muscles and improve your shoulder mobility.

Sit or stand with your back straight and your shoulders relaxed.
Bring one arm across your chest and hold it with your other hand or elbow.
Gently pull your arm toward your chest until you feel a gentle stretch on the back of your shoulder.
Hold for 10 to 30 seconds then switch arms.
Do 2 to 4 repetitions on each side.

Exercise 3: Chest Stretches
This exercise helps stretch your chest muscles and improve your posture.

Sit or stand with your back straight and your shoulders relaxed.
Open your arms and stretch them to your sides as wide as possible
Hold for 10 to 30 seconds then lower your arms.
Do 2 to 4 repetitions.

Exercise 4: Back Stretches
This exercise helps stretch your back muscles and improve your spine mobility.
Sit on a chair with your back straight and your feet flat on the floor.
Place your hands on your knees and slowly round your back as you exhale and inhale while you arch your lower back.
Hold for 10 to 30 seconds then slowly arch your back as you inhale.
Hold for another 10 to 30 seconds then return to the center.
Do 2 to 4 repetitions.

Exercise 5: Hip Stretches
This exercise helps stretch your hip muscles and improve your hip mobility.

Sit on a chair with your back straight and your feet flat on the floor.
Cross one ankle over the opposite knee and place your hand on the crossed leg.
Gently press down on the leg until you feel a gentle stretch on the outer side of your hip.
Hold for 10 to 30 seconds then switch legs.
Do 2 to 4 repetitions on each side.

Exercise 6: Leg Stretches
This exercise helps stretch your leg muscles and improve your leg mobility.

Sit on a chair with your back straight and your feet flat on the floor.
Extend one leg out in front of you and place your heel on the floor or on another chair.
Keep your knee straight and lean forward from your hips until you feel a gentle stretch on the back of your leg.
Hold for 10 to 30 seconds then switch legs.
Do 2 to 4 repetitions on each side.

#multiplesclerosis #ms #occupationaltherapy
=================================
Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

Follow me on instagram:   / skillsandwellness  

Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.