Gymnastics with multiple sclerosis

Gymnastics in multiple sclerosis is very important for maintaining good physical fitness and is recommended by many physicians, from therapists to neurologists. The main thing is to pick the right exercises and observe some rules. What is worth knowing about when starting gymnastics? What is special about training for people with this disease?

Multiple sclerosis( MS) is a serious disease of the nervous system with consequences that are irreversible and lead a person to disability( see EDDS Scale for Multiple Sclerosis).It is especially unfortunate that the young people who are active at the age of 40 years are the victims of the disease. Physical exercises with multiple sclerosis often become the best way to strengthen health. LFK instructors, physiotherapists also repeatedly emphasize the importance of gymnastics: physical education helps to remove stiffness of joints.

Learn about the forms and stages of multiple sclerosis, the initial symptoms of pathology.

Read what to do when symptoms of MS occur: what diagnostic measures are shown.

We organize training

Excellent exercises with multiple sclerosis were offered by English physiotherapists. Specialists managed to develop a complex that is suitable for most patients, regardless of age, stage of illness and physical form.

№1

Lie down on your back, and bend your legs. Stop pressing to the floor( the distance between them should be 40 cm).Helping yourself with your hands, pull your knees up one by one, holding them to your chest. The second leg is stretched. Repeat the approaches 3-5 times.

№2

You need to lie down on your back and bend your legs. Now your task is to alternately tilt your knees to the left, then to the right, trying to press them down to the floor. Number of sets - 5.

№3

Lie down on your back, bend your knees. Turn the lower leg 90 degrees towards the floor. Now you need to rest on your feet as hard as you can. Muscles of the buttocks should be strained at the same time. Lift the buttocks from the floor and stay in this position for a few seconds. Now relax, put them on the floor. Once or twice try to keep the pelvis as long as possible. Do not allow tremors in your legs.

№4

This exercise can be done from two positions: either sitting or lying down. If desired, you can experiment and change the position of the body. So sit down straight. Now we need to raise the left, then the right hand, trying to "reach out to the sky" - in the elbows they are absolutely forbidden to bend! The number of repetitions is 3 times.

№5

Bend your arm in the elbow( the exercise can be done sitting on the armchair, leaning against the armrests).Now you need to try to bend your fingers so that they touch the thumb with one tip. Change your hands. Try to do the exercise 3-5 times in a row.

Multiple sclerosis exercises in an accessible form are shown in the video. Sit on a chair( it must be firm).

# 6

.Lower your shoulders and make sure they are relaxed. Keep your head straight, and focus your eyes forward. Now try to touch the back of the chair with your spine( the thoracic area should be straining).Keep your head straight. Can you feel the tension of your hips? Training is in the right direction! Repeat the exercise 5 times. Relax.

№7

Sit down at the table. Put a towel in front of you. And now try to "wipe the dust", trying to reach the opposite edge of the table. Do you feel how your back and arms are stretching? So the exercise is done correctly. The number of repetitions is from 3 times. Sit down on the floor and stretch your legs forward. Try to "go" in this position solely on the buttocks, trying not to use your hands. Walk around the room to the end and, if possible, back.

№9

This exercise physiotherapists are allowed to do sitting on a bed or in a chair. Your task - alternately bend down on different sides, trying to maximize the stretch. Do you feel tension in your hands? You all do perfectly! Return to the starting position, and then repeat the slope to the other side. Sit down at the table. Pick up any object, for example, a regular rolling pin. Now it is necessary to lift it with the help of one wrist. Elbows can not be torn from the table. Make 7 approaches. You can also go over the roll with your hands from the bottom to the top and vice versa. The hands should be stretched forward, elbows pressed to the surface.

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General rules of

1. The first thing you need to do is to consult the attending physician. It will help you choose exercises, according to your health and the characteristics of the course of the disease.
2. Before you begin, listen to yourself: no signs of fatigue? How vigorously are you feeling? Gymnastics will only benefit when you feel well and are in good spirits.
3. Increase the load smoothly, moving from simple movements to exercises of increased complexity. The pace is increasing gradually, with every day trying to do more approaches. Start with 3-5 times, and then bring the set up to 10 times( and more if you feel the strength).
4. If training on the floor is difficult - doctors allow them to perform in bed. But it's better to practice physical training on a hard surface. Ideally, a separate room should be allocated for the sport.
5. Respiration should be smooth, calm. Intermittent breathing can not be tolerated.
6. If you feel that the load is hard for you during the training - pause. Master the complex of exercises in stages.
7. A great help to the gym will be a professional massage course: this will help in a short time significantly strengthen the muscular corset, and you will feel stronger.

A good addition to any set of exercises will be long walks in the fresh air, exercising on a stationary bike, and in the water: swimming in open water in the season or swimming pools. At the same time, you can do light exercises in water: swinging your hands and feet, jumping in one place or squats. Aqua aerobics is valuable because the load in the water is not felt, although virtually all the muscles of the body are involved( see Multiple sclerosis in pregnant women and children).

Remember, even if the disease progresses: do not give up and throw sports! Take gymnastics as an important part of therapy and the result will necessarily be positive. How to do gymnastics with yoga elements in multiple sclerosis, see the video.