A major symptom of multiple sclerosis is spasticity — i.e., muscle stiffness. MS damages the myelin sheath around the nerve so that it can't transmit signals from your brain to your body as effectively. As a result, your muscles may not be getting the proper signals to move. The result is stiffness or spasms in the muscles.
Mild spasticity from MS isn't painful, but it can make normal activities challenging. More severe spasticity can cause pain or uncontrollable spasms in the muscles. If you don't treat spasticity, it can progress and get much worse over time. You can manage spasticity, though, with a combination of medication and physical therapy.
Stretching Exercises for MS
Stretching is one way to keep your muscles as flexible as possible. Incorporating gentle stretching into your exercise routine may improve MS-related spasticity symptoms. Check with your doctor or physical therapist to make sure you are healthy enough to add new activities, though.
Shoulder Flexion Stretch. This stretch will gently work your shoulder's range of movement. The extended elbow and hand position will work those muscles as well.
- Lie on your back, arms at your sides, thumb side up.
- Raise one arm up over your head.
- Keeping elbow and forearm straight, hold for one deep in-and-out breath.
- Return arm to starting position.
- Repeat 2–3 times with each arm.
Low Trunk Rotation. Spasticity in the legs and hips is one of the most common symptoms of MS. This exercise will work the muscles of your hips and lower back to improve flexibility for sitting, walking, and bending.
- Lie on your back with knees bent and feet flat.
- Slowly lower your knees to one side, keeping them together.
- Bring your knees down only as far as they can comfortably stretch; do not strain to get all the way down.
- Keep your shoulders and head flat.
- Hold for 30–40 seconds.
- Repeat 2–3 times per side.
Wrist Flexion and Extension. Working the muscles of your hands will help you maintain your grip and fine motor skills. Hand dexterity is important for many daily activities, including computer use, cooking, and driving.
- Extend your hand slightly in front of you with the palm facing up.
- Bend your wrist so that your palm bends inward toward your forearm.
- Straighten from bent position to neutral position.
- Bend your wrist back so that your hand is flexed downward.
- Repeat 2–3 times with each hand.
Other Considerations
No two people with spasticity from multiple sclerosis are the same, so you will need to work closely with your medical team to figure out what works best for you. Your doctor and physical therapist will help you develop an appropriate treatment plan. Be sure to ask them about any stretching you do and make sure it won't adversely affect the rest of your treatment plan.
