MULTIPLE SCLEROSIS Session B - Arm Exercises

What if I told you that you can feel better, get stronger and improve physical function with just a few minutes of exercise a day even if you have a diagnoses with multiple sclerosis? Sounds too good to be true, right? But it's not. In fact, it's backed by science and proven by experience. And in this video, I'm going to show you how.

Multiple sclerosis (MS) is a potentially disabling disease of the brain and spinal cord (central nervous system) that affects about 2.8 million people worldwide¹. The symptoms of MS vary widely between patients and depend on the location and severity of nerve fiber damage in the central nervous system¹.

In this session, I will guide you through some exercises that can help you improve your upper body strength and endurance. These arm exercises can also help you manage your symptoms, such as fatigue, spasticity, pain and mood. And you will need light weights such as dumbells, water bottles or books.

The session consists of five exercises.

Exercise 1: Arm Circles
This exercise helps warm up your shoulder joints and muscles.

Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder level.
Slowly rotate your arms forward in small circles.
Continue for 30 seconds then switch directions and rotate your arms backward in small circles.
Continue for another 30 seconds.
You can increase the intensity by making bigger circles or rotating faster.

Exercise 2: Bicep Curls
This exercise helps strengthen your biceps muscles and improve your elbow function.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides or place a resistance band under both feet and hold one end in each hand by your sides.
Keep your elbows close to your body and your palms facing up.
Slowly curl the dumbbells or resistance band toward your shoulders until your elbows are bent at 90 degrees or as far as you can comfortably go.
Pause for a second then slowly lower the dumbbells or resistance band back to the starting position.
Repeat for 1 to 3 sets of 8 to 15 repetitions.

Exercise 3: Shoulder Presses
This exercise helps strengthen your shoulder muscles and improve your overhead function.

Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your shoulders or place a resistance band under both feet and hold one end in each hand by your shoulders.
Keep your elbows bent at 90 degrees and your palms facing forward.
Slowly press the dumbbells or resistance band overhead until your arms are fully extended or as far as you can comfortably go.
Pause for a second then slowly lower the dumbbells or resistance band back to the starting position.
Repeat for 1 to 3 sets of 8 to 15 repetitions.

Exercise 4: Tricep Extensions
This exercise helps strengthen your triceps muscles and improve your elbow extension.

Stand with your feet shoulder-width apart and hold a dumbbell in one hand behind your head or place a resistance band under one foot and hold one end in one hand behind your head.
Keep your elbow bent at 90 degrees and close to your head.
Slowly extend the dumbbell or resistance band over your head until your arm is fully straightened or as far as you can comfortably go.
Pause for a second then slowly bend the dumbbell or resistance band back to the starting position.
Repeat for 1 to 3 sets of 8 to 15 repetitions on each side.

Exercise 5: Chest Presses
This exercise helps strengthen your chest muscles and improve your horizontal pushing function.
Sit on a chair with your back straight and your feet flat on the floor.
Hold a dumbbell in each hand by your chest or place a resistance band behind your back and hold one end in each hand by your chest.
Keep your elbows bent at 90 degrees and your palms facing forward.
Slowly press the dumbbells or resistance band away from your chest until your arms are fully extended or as far as you can comfortably go.
Pause for a second then slowly bring the dumbbells or resistance band back to the starting position.
Repeat for 1 to 3 sets of 8 to 15 repetitions.

#multiplesclerosis #ms #multiplesclerosisawareness
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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.

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