Multiple Sclerosis Session D: Coordination and Balance Exercises

In this session, I will guide you through some exercises for people with
 multiple sclerosis that can help you improve your balance and coordination. These exercises can also help you prevent falls and injuries.

The exercises in this session are based on the exercise guidelines for multiple sclerosis, which recommend 2 to 3 days per week of balance exercises. The session consists of five exercises: Heel-Toe Raises, Single Leg Stands, Heel-Toe Walks, Side Steps, and Sit to Stands. 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 walker 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: Heel-Toe Raises
This exercise helps improve your balance and ankle stability.
- You can combine heel and toe raises by rolling your weight from your heels to your toes and back again. Start by raising your toes and rolling back on your heels, then roll forward onto your toes and lower your heels.
- Repeat for 1 to 3 sets of 8 to 15 repetitions.
- You can increase the difficulty by holding light dumbbells or water bottles in your hands.
- You can also do this exercise near a wall or a chair for support if needed.

Exercise 2: Single Leg Stands
This exercise helps improve your balance and leg strength.

- Stand with your feet shoulder-width apart and your arms by your sides.
- Slowly lift one foot off the floor and balance on the other leg.
- Hold for 10 to 30 seconds then switch legs.
- Do 2 to 4 repetitions on each side.
- You can increase the difficulty by holding your arms out to the sides or overhead.
- You can also do this exercise near a wall or a chair for support if needed.

Exercise 3: Heel-Toe Walks
This exercise helps improve your balance and gait.

- Stand with your feet together and your arms by your sides.
- Slowly walk forward by placing your heel directly in front of your toes.
- Try to keep your steps as straight as possible.
- Continue for 10 to 30 steps or as far as you can comfortably go.
- You can increase the difficulty by looking up or closing your eyes.
- You can also do this exercise backward by placing your toes directly behind your heels.

Exercise 4: Side Steps
This exercise helps improve your balance and lateral movement.

- Stand with your feet together and your arms by your sides.
- Slowly step to one side with one foot and bring the other foot next to it.
- Continue stepping sideways for 10 to 30 steps or as far as you can comfortably go.
- Repeat in the opposite direction.
- You can increase the difficulty by stepping faster or wider.
- You can also do this exercise while holding light dumbbells or water bottles in your hands.

Exercise 5: Sit to Stands
This exercise helps improve your balance and lower body strength.
- Sit on a chair with your back straight and your feet flat on the floor.
- Place your hands on your thighs or cross your arms over your chest.
- Lean forward slightly and push through your heels to stand up.
- Pause for a second then slowly lower yourself back to the chair.
- Repeat for 1 to 3 sets of 8 to 15 repetitions.
- You can increase the difficulty by using a lower chair or holding light dumbbells or water bottles in your hands.

[poojahm]

Good evening Nathen, thank you so much for sharing the above video. It's awesome and very helpful. Thanks a million

[jessicaw]

Thank you, Nate. Balance is so important for all of us!

[krishnav]

Thank you Nathan. Am from India. Really helped by your videos.

[nkstrokerecoveryjourney]

excellent, very informative video thankyou so much for sharing🙏.

[poojahm]

Will add this to my routine thanks a million

[FavourpeterKondowe]

It helps me . what about hernia disc please help me
Thanks

[deborahjones-spa]

Good morning, my name is Deborah and I use to run the 3k every year. I would start my training 3 months in advance but, one year I notice that While running or fast walking I was tripping a lot, I blamed it on the side walk that was not the case as it got to be more predominate I notice that my left foot was not coming up all the way and I was dragging my foot causing me to trip. Right now I walk with a limp no wide steps, I cannot run at all maybe a little and then I’ll trip. I have been to several doctors they all tell me

[deborahjones-spa]

They don’t see what I see. I feel if I don’t start doing something that I will lose my mobility to walk. I am 65 and have had 3 degree frost bite in that foot. The doctors tell me that has nothing to do with what I may think is going on. Can you help me to get my mobility back to run.

[poojahm]

Thank you for sharing the above, please do share excercise both to ascend and descend stairs . Thank you

[poojahm]

My left knee, does not flex so much. It drops

[ZIIVIBE]

Hi I'm from sri lanka...I'm a litterly neurological patient..so I have a pain in my neck ..after that also I have a full body and head shake..can u tell me exercises for this 3 things. Plz...

[celinejudiana]

Sir Nathan nglibog ko sa aq tiil ug kamot ky ug mangusog ko mo kong Kong aq kamot nya aq tiil mahiwi duha naq katuig paralise