MS Exercises for Better Balance and Coordination

Key takeaways

• Exercises and physical activity can help people with MS maintain balance, reduce muscle tightness, and improve their overall well-being, including both physical and mental health. Regular exercise, aiming for at least 150 minutes per week, is recommended.
• Specific exercises like hip marching, Pilates roll-ups, Achilles tendon release, assisted butt kicks, and arm raises can help improve balance, flexibility, and strength in people with MS. Consulting with a healthcare provider before starting any new exercise program is recommended.
• Exercise can alleviate various MS symptoms, including improving cardiovascular fitness, strength, bladder and bowel function, mood, and cognitive function.

Exercise and physical activity are important to your health and well-being. If you have MS, exercise may not be as easy as it once was. Water exercise, home workouts, physical therapy, and other options can help you maintain and enhance both your physical functioning and your mental wellbeing with MS.

However, certain stretches and exercises can help increase your fitness levels and improve your balance and coordination. According to a 2020 study, people with MS should aim to get 150 or more minutes of exercise per week, or 30 minutes on five days each week.

A plan that will suit you will depend on your specific capabilities and needs. For this reason, it’s best to speak with your doctor before starting an exercise program, and they will help you.

Here we show you some exercises that may help. Remember to take it slowly, build up gradually, and always rest between exercises.

Exercises for balance

Stretching can help improve balance and coordination. It’s also easy for people of all physical activity levels. Some experts recommend stretching for 10 to 15 minutes a day if you have MS.

Stretching can help improve your posture and prevent aches and pains associated with MS. Gentle stretching can also help warm up muscles for movement. This is important if you’ve been inactive for a while.

Warming up and slowly moving your muscles will also help prevent torn muscles, strains, and sprains. Stretch after you wake up or after sitting for long periods of time. Seated stretching is easier and safer for beginners.

Strengthening or warm-up exercise: Hip marching

1. Sit in a sturdy chair with your back touching the back of the chair.
2. Place your hands comfortably on your legs.
3. Slowly lift your left leg straight up, leaving the knee bent.
4. Hold for a count of 5 (or as long as comfortable), and then return your foot to the floor.
5. Repeat with the other leg.

Pilates for MS

Pilates may be good for someone with early symptoms of MS. A 2022 study showed that it’s a safe treatment option with few side effects and high adherence rates. Specifically, it can help improve balance, walking ability, physical function, and even cognitive functions.

Certified personal trainer Dani Singer recommends roll-ups to activate abdominal muscles responsible for stabilizing the spine.

Pilates exercise: Roll-ups

1. Lie down on a mat with your legs straight. Reach overhead and hold the end of the mat with your fingertips.
2. Exhale and try to pull your stomach in towards the floor.
3. Still holding onto the mat, slowly peel the shoulder blades and upper back off the floor, while gently pushing the head back into the mat.
4. Pause for 2 seconds, trying to feel that contraction in the abdominals.
5. Slowly reverse the movement, lowering the upper back down to the floor.

Spasticity exercises

Spasticity is one of the more common symptoms of MS. The condition can range from mild muscle tightness to pain or tightness in and around joints, to uncontrollable spasms of extremities, usually of the legs.

The Achilles tendon release helps release tension in the soleus, a calf muscle that is primarily used for pushing off the ground while walking. Oftentimes, people with MS experience limited mobility when this muscle gets stiff, Singer says.

Spasticity exercise: Achilles tendon release

1. While seated in a chair or on the floor, extend one leg and wrap a band or strap around the ball of that foot.
2. Lengthen your spine by sitting up tall and gently pulling your stomach in toward your spine.
3. Maintaining that upper body posture, slowly pull on the band or strap, pulling your foot back toward you. The movement should occur at the ankle joint, lengthening the overactive muscles in the back of the lower leg and heel.

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