Living with multiple sclerosis (MS) can be tough, especially when stiffness and muscle spasms make everyday movements harder. But one of the easiest and most effective ways to ease these symptoms is through regular stretching. Regular stretching exercises for MS helps loosen tight muscles, improves circulation, and makes moving around feel more natural and comfortable.
Whether you’ve just been diagnosed or have been managing MS for years, adding a few gentle stretches to your routine can make a world of difference. Let’s go through some simple, safe, and effective stretches for multiple sclerosis designed to help you feel better and move more freely.
Why Stretching Exercises Help with MS
Stretching isn’t just about flexibility—it plays a key role in managing MS symptoms. Here are a few reasons why stretching can be so beneficial for multiple sclerosis:
- Eases Muscle Stiffness – MS can cause tightness or spasticity, and stretching helps relax and lengthen muscles.
- Improves Mobility – The more flexible you are, the easier it is to move and go about your day.
- Boosts Circulation – Stretching gets the blood flowing, helping your muscles feel more refreshed and less tense.
- Supports Balance and Coordination – Staying flexible can help with posture and stability, lowering your risk of falls.
- Relieves Stress and Tension – Stretching feels good and can help you relax, both physically and mentally.
Tips for Safe Stretching with MS
Before we jump into the stretches, keep these safety tips in mind:
- Take It Slow – Move gently and never force a stretch.
- Hold Each Stretch for 15–30 Seconds – This gives your muscles time to relax and lengthen.
- Breathe Deeply – Inhale and exhale slowly to help your muscles loosen.
- Use Support If Needed – A chair, wall, or resistance band can help with stability.
- Listen to Your Body – If a stretch hurts, ease up or stop.
Now, let’s dive into some great stretching exercises to help with MS symptoms.
1. Seated Hamstring Stretch
Tight hamstrings can make walking, climbing stairs, and even sitting for long periods uncomfortable. When these muscles get stiff, they can pull on your lower back, leading to more pain and limited movement. Keeping your hamstrings flexible will help you feel more comfortable in daily activities and prevent unnecessary strain on your back and legs.
How to Do It:
- Sit on a sturdy chair with one leg extended straight in front of you.
- Keep your heel on the floor and point your toes up.
- Lean forward slightly from your hips while keeping your back straight.
- You should feel a stretch along the back of your thigh.
- Hold for 20–30 seconds, then switch legs.
Modify It:
If leaning forward is hard, rest your hands on your thigh for support. You can also use a resistance band around your foot to gently deepen the stretch.
2. Gentle Neck Stretch
Neck stiffness can creep up after long periods of sitting or stress. If left unchecked, it can lead to headaches and tension throughout your shoulders and upper back. This simple stretch helps release that built-up tension and allows for smoother head movement, which is especially useful when turning to look at something or driving.
How to Do It:
- Sit up straight or stand with feet shoulder-width apart.
- Slowly tilt your head to one side, bringing your ear toward your shoulder.
- Hold for 15–20 seconds, then switch sides.
- Repeat 2–3 times on each side.
Modify It:
Use one hand to gently guide your head for a deeper stretch, but don’t force it. If mobility is limited, try small movements instead.
3. Shoulder Stretch
Shoulder tightness can sneak up on you, making it harder to reach overhead, get dressed, or even open a door. This stretch helps loosen up the shoulder joint and the muscles around it, improving your range of motion so daily activities become easier.
How to Do It:
- Bring one arm across your chest.
- Use your opposite hand to gently pull your arm closer to your body.
- Hold for 20–30 seconds, then switch sides.
Modify It:
If reaching across is tricky, rest your arm on a pillow or the back of a chair. You can also do this stretch lying down if needed, allowing gravity to help you stretch.
4. Seated Spinal Twist
Your spine is involved in almost every movement, so keeping it flexible can make a big difference in how you feel day-to-day. This gentle twist helps ease stiffness, improves posture, and makes it easier to turn your torso, which comes in handy for everything from checking your blind spot while driving to reaching for something behind you.
How to Do It:
- Sit in a chair with feet flat on the floor.
- Place your right hand on your left knee and gently twist your torso to the left.
- Look over your left shoulder if it’s comfortable.
- Hold for 20–30 seconds, then switch sides.
Modify It:
If twisting feels difficult, just move a little in that direction without forcing it. You can also do this stretch lying down for a gentler version.
5. Calf Stretch
Tight calves can lead to foot pain, balance issues, and difficulty walking. These muscles play a crucial role in keeping you stable while standing and walking. Stretching them regularly can help prevent cramps, improve movement, and reduce strain on your ankles and knees.
How to Do It:
- Stand facing a wall with one foot forward and one foot back.
- Keep both heels on the ground and lean slightly forward.
- You should feel a stretch in the back leg’s calf muscle.
- Hold for 20–30 seconds, then switch sides.
Modify It:
If standing is difficult, try a seated version by placing a resistance band around the front portion of your foot and gently pulling back.
6. Seated Hip Stretch
Your hips support your entire upper body, and when they get tight, it can make walking and even sitting uncomfortable. This stretch helps open up the hips, improving mobility and reducing tension in your lower back.
How to Do It:
- Sit in a chair and place your right ankle on your left knee.
- Gently lean forward, keeping your back straight.
- You should feel a stretch in your hip and outer thigh.
- Hold for 20–30 seconds, then switch sides.
Modify It:
If lifting your leg is tough, keep both feet flat on the floor and lean forward slightly instead.
7. Wrist and Hand Stretch
Your hands and wrists are constantly in use, whether you’re typing, gripping objects, or cooking. MS can cause stiffness in these areas, making daily tasks harder. This stretch keeps your fingers and wrists flexible, improving dexterity and reducing discomfort.
How to Do It:
- Extend one arm in front of you with your palm facing up.
- Use your opposite hand to gently pull your fingers back.
- Hold for 15–20 seconds, then switch hands.
Modify It:
If pulling your fingers is too difficult, simply spread your fingers wide and hold. You can also do this stretch with the elbow bent at your side to reduce the difficulty, or gently rotate your wrists in circles.
These stretches can be a great starting point for relieving muscle tightness and spasticity with MS. If muscle stiffness is affecting your day to day life, consider working with a physical therapist. They can provide personalized recommendations regarding which stretches may be most beneficial for you.
Practicing yoga or tai chi can also be great options to explore for relieving muscle tightness and improving flexibility. These practices can be modified to fit a variety of ability levels, so be sure to discuss any concerns or specific adaptations you may need with your instructor before beginning.
Remember before starting any new regimen or stretching exercises for MS – talk with your trusted healthcare professional to make sure it is appropriate for you!
Stretching Exercises for Multiple Sclerosis – The Key is Consistency
Stretching exercises for multiple sclerosis may seem like a small thing, but it can have a big impact on how you feel each day. By taking just a few minutes to stretch regularly, you can ease stiffness, improve your mobility, and feel more in control of your body.
Remember, progress isn’t about perfection—it’s about consistency. So be kind to yourself, celebrate the small wins, and keep moving forward. Your body will thank you for it!
Diet plays a crucial role in managing multiple sclerosis (MS) – a healthy diet can help reduce inflammation, improve energy levels, and support overall well-being.
